Seated Bent-Over One-Arm Dumbbell Triceps Extension
How to do the Seated Bent-Over One-Arm Dumbbell Triceps Extension
- 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
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
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
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
After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- 6
Repeat the movement for the prescribed amount of repetitions.
- 7
Switch arms and repeat the exercise.
How to program the Seated Bent-Over One-Arm Dumbbell Triceps Extension
Sets and reps
As an isolation movement, the Seated Bent-Over One-Arm Dumbbell Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Bent-Over One-Arm Dumbbell Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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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.
What equipment do I need for the Seated Bent-Over One-Arm Dumbbell Triceps Extension?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Seated Bent-Over One-Arm Dumbbell Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
