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
Secondary muscles
Primary body parts
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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