Seated Bent-Over One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
Starting position
End position
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.
Muscles Worked
Alternatives to Seated Bent-Over One-Arm Dumbbell Triceps Extension
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Incline Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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2
Cable Lying Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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3
Cable One Arm Tricep Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
-
4
Cable Rope Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
-
5
Decline EZ Bar Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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6
Low Cable Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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7
Machine Triceps Extension
A beginner isolation strength exercise that works the triceps, using a machine.
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8
Sled Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps.
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9
Standing Overhead Barbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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10
Standing Towel Triceps Extension
A beginner isolation strength exercise that works the triceps, needing no equipment.
Frequently Asked Questions
What muscles do seated bent-over one-arm dumbbell triceps extension work?
Seated Bent-Over One-Arm Dumbbell Triceps Extension primarily works the triceps.
What equipment do I need for seated bent-over one-arm dumbbell triceps extension?
Seated Bent-Over One-Arm Dumbbell Triceps Extension uses dumbbells.
Seated Bent-Over One-Arm Dumbbell Triceps Extension: is it suitable for beginners?
Yes. Seated Bent-Over One-Arm Dumbbell Triceps Extension is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of seated bent-over one-arm dumbbell triceps extension?
Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable One Arm Tricep Extension train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated bent-over one-arm dumbbell triceps extension reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated bent-over one-arm dumbbell triceps extension can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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