The dumbbell single arm tricep extension on bench is an isolation exercise targeting the tricep, performed while seated on a bench. It involves extending one arm overhead while holding a dumbbell, then lowering the weight behind the head by bending the elbow.
Also Works
Shoulders
How to Perform
1
Sit on a bench with your back straight and feet flat on the ground.
2
Hold a dumbbell in one hand and place your other hand on the bench for support.
3
Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
4
Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
5
Extend your arm back up to the starting position, fully straightening your elbow.
6
Repeat for the desired number of repetitions, then switch arms.
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