Dumbbell One Arm Triceps Extension On Bench
Dumbbell One Arm Triceps Extension On Bench Exercise Description
The dumbbell one arm triceps extension (on bench) isolates elbow extension to train the triceps brachii (long, lateral, and medial heads). Performed lying on a flat bench with one arm at a time, it emphasizes control through the elbow while the shoulder and torso remain stable. Keeping the humerus relatively vertical and the wrist neutral helps direct load to the triceps and reduces unwanted shoulder motion. A firm bench setup—feet planted, scapulae lightly retracted and depressed—creates a stable base so the elbow can move through a full, comfortable range. This single-arm setup can also help you focus on symmetrical technique and identify side-to-side control differences.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral 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: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell One Arm Triceps Extension On Bench Exercise
‘- Lie supine on a flat bench with feet flat, ribs down, and a neutral spine.
– Hold a dumbbell in one hand with a secure, neutral grip; press it until the arm is straight above the shoulder, knuckles toward the ceiling.
– Set the shoulder: gently retract and depress the scapula; keep the upper arm still and elbow pointing up.
– Keep the wrist neutral (avoid bending back); brace your midsection.
– Bend only at the elbow to lower the dumbbell toward the same-side temple or just outside the head in a controlled path.
– Lower until you feel a comfortable stretch in the triceps without letting the upper arm drift forward or backward.
– Exhale and extend the elbow to return the dumbbell to the start position; avoid locking out forcefully.
– Keep the motion smooth; do not let the dumbbell touch your head or move over your face.
– To finish, bend the elbow and bring the dumbbell to your chest before sitting up.
Dumbbell One Arm Triceps Extension On Bench Tips
‘- Plant your feet flat, keep ribs down, and maintain a neutral spine to create a stable base on the bench.
– Press the dumbbell so your arm is straight above the shoulder with knuckles toward the ceiling before starting each rep.
– Gently retract and depress your scapula so the upper arm stays still with the elbow pointing up.
– Keep your wrist neutral and avoid bending it back as you move the dumbbell.
– Bend only at the elbow to lower the dumbbell toward the same-side temple or just outside the head in a controlled path.
– Lower until you feel a comfortable stretch in the triceps, without letting the upper arm drift forward or backward.
– Exhale as you extend the elbow to return the dumbbell to the start, and avoid locking out forcefully.
– Keep the motion smooth and prevent the dumbbell from touching your head or moving over your face.
– At the end of the set, bend the elbow and bring the dumbbell to your chest before sitting up.
Dumbbell One Arm Triceps Extension On Bench Beginner Introduction
The dumbbell one arm triceps extension (on bench) is a lying arm exercise that highlights movement at the elbow while the rest of the body stays steady. It is done on a flat bench with a dumbbell in one hand, arm reaching up over the shoulder, and the weight traveling in a controlled arc beside the head. The back of the upper arm stays nearly upright, so the bending and straightening action comes mainly from the elbow, placing the challenge on the triceps and keeping extra shoulder motion to a minimum.
A solid bench position supports this movement: the lifter is on their back, feet planted, midsection engaged, and shoulder blades gently drawn in and down to create a firm base. The wrist stays straight as the dumbbell lowers near the temple and returns to the start with smooth, deliberate motion rather than a snap or hard lockout. Because only one side works at a time, this variation can highlight differences in strength or control between arms and encourage more balanced technique.