What muscles does the Dumbbell One-Arm Triceps Extension on a bench work?

This exercise primarily targets the triceps, focusing on the long head for maximum extension strength. It does not significantly engage other muscle groups, but your shoulders and core provide stability throughout the movement.

What equipment do I need for the Dumbbell One-Arm Triceps Extension and are there alternatives?

You need a sturdy bench and a dumbbell to perform this exercise correctly. If you don’t have a bench, you can do it seated on a chair or standing, though it's important to maintain proper posture for safety.

Is the Dumbbell One-Arm Triceps Extension on a bench suitable for beginners?

Yes, beginners can include this exercise in their routine by using a light dumbbell and focusing on controlled movement. Start with fewer reps and gradually increase weight and volume as strength improves.

What are common mistakes to avoid when doing the Dumbbell One-Arm Triceps Extension?

Avoid flaring your elbow outward and using momentum to lift the weight. Keep your back straight, engage your core, and move the dumbbell slowly to maintain tension on the triceps throughout the range of motion.

How many sets and reps should I do for triceps growth with this exercise?

For muscle building, aim for 3–4 sets of 8–12 controlled reps per arm with moderate to heavy weight. Rest 60–90 seconds between sets to allow recovery while maintaining workout intensity.

What safety tips should I follow when performing the Dumbbell One-Arm Triceps Extension?

Use a weight you can control without straining your shoulder or elbow joints. Always keep a firm grip on the dumbbell, maintain proper form, and avoid locking your elbow at the top to reduce joint stress.

Are there variations of the Dumbbell One-Arm Triceps Extension I can try?

Yes, you can perform it standing for more core engagement or lying flat on a bench for a different angle of resistance. Using cables instead of dumbbells can also provide constant tension on the triceps throughout the movement.

Dumbbell One-Arm Triceps Extension (on bench)

Target Muscles

Primary:

Triceps

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Sit upright on a bench with your feet flat, holding a dumbbell in one hand behind your head with your elbow pointing up. Extend your arm to press the dumbbell overhead, keeping your elbow close to your head, then lower it back down with control. Maintain a straight back and avoid flaring your elbow outward during the movement.

Step-by-Step Instructions

Sit on a flat bench with your feet firmly planted on the ground and your back straight.
Hold a dumbbell in one hand and position it behind your head, with your elbow bent and pointing upwards.
Use your opposite hand to support your torso or rest it on your hip for balance.
Slowly extend your arm holding the dumbbell upwards until it is fully straightened, keeping your elbow stationary and close to your head.
Pause briefly at the top of the movement, ensuring your arm is fully extended.
Lower the dumbbell back to the starting position behind your head in a controlled manner.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise for the other side.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Seated Triceps Extension

Triceps

Bench • Dumbbell

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Barbell Seated Overhead Triceps Extension

Triceps

Bench • Barbell

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

Frequently Asked Questions

What muscles does the Dumbbell One-Arm Triceps Extension on a bench work?: This exercise primarily targets the triceps, focusing on the long head for maximum extension strength. It does not significantly engage other muscle groups, but your shoulders and core provide stability throughout the movement.
What equipment do I need for the Dumbbell One-Arm Triceps Extension and are there alternatives?: You need a sturdy bench and a dumbbell to perform this exercise correctly. If you don’t have a bench, you can do it seated on a chair or standing, though it's important to maintain proper posture for safety.
Is the Dumbbell One-Arm Triceps Extension on a bench suitable for beginners?: Yes, beginners can include this exercise in their routine by using a light dumbbell and focusing on controlled movement. Start with fewer reps and gradually increase weight and volume as strength improves.
What are common mistakes to avoid when doing the Dumbbell One-Arm Triceps Extension?: Avoid flaring your elbow outward and using momentum to lift the weight. Keep your back straight, engage your core, and move the dumbbell slowly to maintain tension on the triceps throughout the range of motion.
How many sets and reps should I do for triceps growth with this exercise?: For muscle building, aim for 3–4 sets of 8–12 controlled reps per arm with moderate to heavy weight. Rest 60–90 seconds between sets to allow recovery while maintaining workout intensity.
What safety tips should I follow when performing the Dumbbell One-Arm Triceps Extension?: Use a weight you can control without straining your shoulder or elbow joints. Always keep a firm grip on the dumbbell, maintain proper form, and avoid locking your elbow at the top to reduce joint stress.
Are there variations of the Dumbbell One-Arm Triceps Extension I can try?: Yes, you can perform it standing for more core engagement or lying flat on a bench for a different angle of resistance. Using cables instead of dumbbells can also provide constant tension on the triceps throughout the movement.