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One-Arm Dumbbell Triceps Extension (On Bench)

A seated single-arm overhead extension that isolates each triceps through a deep stretch behind the head.

ArmsDumbbellElbow extension

Primary

Triceps brachii

Secondary

AnconeusCore stabilizers

Equipment

Dumbbell

Pattern

Elbow extension

Setup

  1. 01Sit on a bench with feet planted on the floor.
  2. 02Press one dumbbell overhead with a neutral grip.
  3. 03Point the upper arm straight up beside the head.
  4. 04Brace the trunk and hold the elbow steady.

Execution

  1. 01Bend the elbow to lower the dumbbell behind the head.
  2. 02Descend until a deep triceps stretch is felt.
  3. 03Extend the elbow to press back to lockout.
  4. 04Complete all reps, then switch arms.

Checkpoints

  • -The upper arm stays vertical beside the head.
  • -The elbow points forward, not out to the side.
  • -The torso stays upright with no side lean.
  • -The dumbbell travels behind the head, not toward it.

Common mistakes

  • -Letting the elbow flare wide as the weight lowers.
  • -Leaning away from the working arm.
  • -Cutting the stretch short at the bottom.
  • -Arching the lower back to press the weight up.

Programming notes

  • -Use 2 to 3 sets of 10 to 12 reps per arm.
  • -Lower for 2 to 3 seconds to work the stretch.
  • -Start the weaker arm first and match reps with the stronger arm.

Related exercises

Standing One-Arm Dumbbell Extension

Dumbbell / Arms

Seated Dumbbell Triceps Extension

Dumbbell / Arms

Overhead Triceps Extension

Dumbbell / Arms

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