Smart Workout Diary

Dumbbell Seated Bent-Over One-Arm Tricep Extension

The dumbbell seated bent-over one-arm triceps extension is an isolation exercise performed while seated and hinged forward. It primarily trains the triceps by straightening one elbow behind the body while the upper arm stays still. It supports triceps strength, arm muscle development, and pressing performance.

Demonstration

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

Instructions

  1. Set up: Sit near the edge of a bench with a dumbbell in one hand and feet firmly on the floor.
  2. Hinge forward: Keep your back neutral, brace your abdomen, and lean forward. Raise the working upper arm beside your torso, with the elbow bent.
  3. Extend: Keep the upper arm still and straighten the elbow until the arm is nearly straight behind you. Squeeze the triceps without locking the elbow forcefully.
  4. Return: Lower the dumbbell slowly by bending the elbow, then complete the repetitions and switch sides.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Keep the elbow fixed: Movement should come from the elbow, not from swinging the shoulder.
  2. Use a manageable load: Choose a dumbbell that allows a slow, controlled return.
  3. Protect your back: Maintain a neutral spine and avoid rounding or twisting your torso.
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