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.
Pro Tips
•Keep your upper arm vertical and close to your head, with only the forearm moving to isolate the triceps long head.
•Lower the dumbbell behind your head slowly until you feel a deep stretch in the triceps, then extend back up.
•Use your free hand on the bench for stability so you can fully concentrate on the working arm.
Common Mistakes
•Letting the elbow drift forward during the lowering phase, which reduces the stretch on the triceps long head.
•Arching the lower back excessively as the dumbbell goes behind the head, putting stress on the spine.
•Using too much weight, causing the shoulder to assist by moving the upper arm rather than isolating the elbow extension.
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