Dumbbell One Arm Triceps Extension (on bench)
Expert Advice
Keep your elbow close to your head and avoid using momentum; let your triceps do the work.
How-to-do Steps
- Sit on a bench with a back support and hold a dumbbell with one hand.
- Extend your arm overhead, keeping your elbow close to your head.
- Lower the dumbbell behind your head by bending at the elbow.
- Extend your arm back to the starting position, focusing on contracting your triceps.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell One Arm Triceps Extension (on bench) primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Triceps Extension (on bench) work?
Dumbbell One Arm Triceps Extension (on bench) primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Triceps Extension (on bench)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Triceps Extension (on bench) suitable for beginners?
Dumbbell One Arm Triceps Extension (on bench) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
