Seated Bent-Over One-Arm Dumbbell Triceps Extension

The Seated Bent-Over One-Arm Dumbbell Triceps Extension isolates the Triceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.

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Seated Bent-Over One-Arm Dumbbell Triceps Extension - starting position

Starting position

Seated Bent-Over One-Arm Dumbbell Triceps Extension - ending position

Ending position

Muscles Worked

Primary Triceps

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Seated Bent-Over One-Arm Dumbbell Triceps Extension

  1. 1

    Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).

  2. 2

    Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.

  3. 3

    The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.

  4. 4

    Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.

  5. 5

    After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.

  6. 6

    Repeat the movement for the prescribed amount of repetitions.

  7. 7

    Switch arms and repeat the exercise.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Seated Bent-Over One-Arm Dumbbell Triceps Extension work?

The Seated Bent-Over One-Arm Dumbbell Triceps Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.

Is the Seated Bent-Over One-Arm Dumbbell Triceps Extension good for beginners?

Yes, the Seated Bent-Over One-Arm Dumbbell Triceps Extension is suitable for beginners. Start with light weight to master the 7-step form before adding load.

What equipment do I need for the Seated Bent-Over One-Arm Dumbbell Triceps Extension?

You need dumbbell to perform the Seated Bent-Over One-Arm Dumbbell Triceps Extension. Most commercial gyms will have this available.

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