Smart Workout Diary

Dumbbell Bent-Over One-Arm Tricep Extension

The dumbbell bent-over one-arm triceps extension is an isolation exercise performed while hinged forward at the hips. Extending the elbow behind the torso primarily trains the triceps, especially its role in straightening the arm. It supports upper-arm strength, muscle development, and side-to-side control.

Demonstration

Dumbbell Bent-Over One-Arm Tricep Extension — demonstration 1
Dumbbell Bent-Over One-Arm Tricep Extension — demonstration 2

Instructions

  1. Set up: Hold a dumbbell in one hand and place the opposite hand on a stable bench or thigh for support.
  2. Hinge forward: Bend at the hips until your torso is near parallel to the floor, keeping your spine neutral and core braced.
  3. Position the arm: Raise the working upper arm beside your torso with the elbow bent about 90 degrees; keep the upper arm still.
  4. Extend: Exhale and straighten the elbow, moving the dumbbell backward until the arm is nearly straight without locking the joint forcefully.
  5. Return with control: Inhale and bend the elbow slowly to the starting position. Complete all repetitions, then switch arms.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Keep the elbow fixed: Move only at the elbow; swinging the upper arm reduces triceps focus.
  2. Use a manageable load: Choose a dumbbell that allows a smooth, controlled return without twisting the torso.
  3. Protect your back: Maintain a hip hinge and neutral spine rather than rounding your lower back.
  4. Control the finish: Fully straighten comfortably, but do not snap or force the elbow into lockout.
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