tricepsdumbbell
dumbbell one arm triceps extension (on bench)
dumbbell one arm triceps extension (on bench) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on a bench with your back straight and feet flat on the ground.
Step 2. Hold a dumbbell in one hand and place your other hand on the bench for support.
Step 3. Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
Step 4. Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
Step 5. Extend your arm back up to the starting position, fully straightening your elbow.
Muscles & body parts
Primary muscles
triceps
Secondary muscles
shoulders
Primary body parts
triceps
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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