Arms
The main muscle group listed for this exercise.
Exercise guide
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over One-Arm Dumbbell Triceps Extension is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow extension. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Seated Bent-Over One-Arm Dumbbell Triceps Extension
- 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).
- 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.
- 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.
- 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.
- After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated Bent-Over One-Arm Dumbbell Triceps Extension.
What muscles does Seated Bent-Over One-Arm Dumbbell Triceps Extension work?
Seated Bent-Over One-Arm Dumbbell Triceps Extension primarily trains the arms.
Is Seated Bent-Over One-Arm Dumbbell Triceps Extension beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Seated Bent-Over One-Arm Dumbbell Triceps Extension?
This variation uses dumbbells.
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