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Upper Arms · Dumbbell
Dumbbell One Arm Triceps Extension (On Bench)
Dumbbell One Arm Triceps Extension (On Bench) is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell and a bench. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
How to do Dumbbell One Arm Triceps Extension (On Bench)
- Begin by sitting on a flat bench with your feet flat on the floor. Hold a dumbbell in your right hand, extending your arm straight above your shoulder. Place your left hand on your hip for support.
- Lower the dumbbell slowly behind your head by bending your elbow, keeping your upper arm stationary and your wrist straight.
- Extend your arm back to the starting position, fully straightening your elbow and squeezing your triceps at the top of the movement.
- Repeat for the desired number of repetitions.
Form tips
- Avoid flaring your elbow out to the side; keep it close to your head.
- Focus on isolating the triceps muscle by keeping your upper arm still.
- Exhale as you extend your arm and inhale as you lower the dumbbell.
Dumbbell One Arm Triceps Extension (On Bench) alternatives
More triceps exercises
Dumbbell One Arm Triceps Extension (On Bench) FAQ
What muscles does Dumbbell One Arm Triceps Extension (On Bench) work?
Dumbbell One Arm Triceps Extension (On Bench) mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell One Arm Triceps Extension (On Bench)?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell One Arm Triceps Extension (On Bench) should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Triceps Extension (On Bench) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell One Arm Triceps Extension (On Bench) burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Triceps Extension (On Bench)?
Other exercises for the triceps include Bodyweight Triceps Extension, Barbell Lying Triceps Extension, Cable Triceps Overhead Extension (Ez Bar) and Cable Lying Triceps Extension.
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