Dumbbell One Arm Triceps Extension On Bench
Dumbbell One Arm Triceps Extension On Bench Exercise Description
The Dumbbell One Arm Triceps Extension (on bench) targets the triceps brachii—long, lateral, and medial heads—through isolated elbow extension while you lie on a flat bench. Performing it one arm at a time lets you focus on keeping the upper arm still and the wrist neutral, which helps direct the work to the elbow joint rather than the shoulder. A stable shoulder position (scapular retraction and slight depression) and a neutral spine support control throughout the movement. The bench setup provides full range of motion and easy spotting of elbow path, promoting smooth, controlled reps. Use a comfortable range that maintains upper arm alignment and consistent tension on the triceps.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bench, Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Dumbbell One Arm Triceps Extension On Bench Exercise
‘- Set a flat bench. Lie supine with head supported and feet flat for stability.
– Hold a dumbbell in one hand with a neutral (thumbs‑toward‑you) or pronated grip; arm straight above the shoulder.
– Lightly retract and depress the scapula on the working side; keep the upper arm vertical, elbow pointing to the ceiling.
– Optional: place the free hand on the working upper arm to help prevent it from drifting.
– Brace lightly and maintain a neutral spine and neck.
– Inhale; bend only at the elbow to lower the dumbbell toward the same‑side temple/ear. Keep the upper arm still.
– Lower until the forearm passes about 90 degrees or to a comfortable stretch without shoulder movement.
– Exhale; extend the elbow to return the dumbbell above the shoulder. Do not snap into hyperextension.
– Keep the wrist straight (stacked over the forearm); avoid bending or letting it drift.
– Keep the elbow close to your midline; avoid flaring or letting the arm drift behind the head.
– Move smoothly with control. Switch sides.
Dumbbell One Arm Triceps Extension On Bench Tips
‘- Lie with your head supported and feet flat to create a stable base on the bench.
– Start with the working arm straight above the shoulder so the elbow is stacked vertically.
– Lightly retract and depress the scapula on the working side to help keep the upper arm vertical with the elbow pointing to the ceiling.
– Optionally place your free hand on the working upper arm to help prevent it from drifting.
– Brace lightly and maintain a neutral spine and neck throughout the set.
– Bend only at the elbow as you lower the dumbbell toward the same‑side temple/ear, keeping the upper arm still.
– Lower until the forearm passes about 90 degrees or to a comfortable stretch without letting the shoulder move.
– Extend the elbow to bring the dumbbell back above the shoulder, avoiding snapping into hyperextension.
– Keep the wrist straight and stacked over the forearm; avoid bending or letting it drift.
– Keep the elbow close to your midline and avoid flaring or letting the arm drift behind the head as you move smoothly with control.
Dumbbell One Arm Triceps Extension On Bench Beginner Introduction
The Dumbbell One Arm Triceps Extension (on bench) is a single‑arm arm exercise performed lying on a flat bench with a dumbbell. The movement centers on bending and straightening the elbow while the upper arm stays largely in place, so the back of the upper arm takes most of the effort. Because only one side works at a time, each arm receives individual attention, which can highlight strength differences and support more balanced development.
Shoulder and body position play a big role in this exercise. The working shoulder remains steady with the shoulder blade gently set, while the back rests in a natural curve on the bench and the head is supported. The dumbbell travels near the same‑side temple or ear, allowing a long path for the forearm and a strong stretch‑to‑contraction feeling in the triceps. Throughout the motion, the wrist lines up with the forearm and the elbow stays near the body’s center, encouraging a smooth, consistent path and a calm, controlled tempo.