How to Do Dumbbell One Arm Triceps Extension (On Bench)

Dumbbell One Arm Triceps Extension (On Bench) is a triceps exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell One Arm Triceps Extension (On Bench)

  1. 01Sit or kneel on the bench and hold a dumbbell in one hand with the arm extended directly overhead.
  2. 02Point the elbow toward the ceiling and support the upper arm with the opposite hand if needed.
  3. 03Inhale and lower the dumbbell behind the head by bending only at the elbow joint.
  4. 04Stop when the forearm is parallel to the floor or the triceps is fully stretched.
  5. 05Exhale and drive the weight back to the ceiling by contracting the triceps.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell One Arm Triceps Extension (On Bench)

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Place the non-working hand firmly on the bench to stabilize the torso and prevent the lower back from arching.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell One Arm Triceps Extension (On Bench) questions

What muscles does Dumbbell One Arm Triceps Extension (On Bench) work?

Dumbbell One Arm Triceps Extension (On Bench) is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Dumbbell One Arm Triceps Extension (On Bench) correctly?

Sit or kneel on the bench and hold a dumbbell in one hand with the arm extended directly overhead. Point the elbow toward the ceiling and support the upper arm with the opposite hand if needed. Inhale and lower the dumbbell behind the head by bending only at the elbow joint. Stop when the forearm is parallel to the floor or the triceps is fully stretched. Exhale and drive the weight back to the ceiling by contracting the triceps.

What is the A90 coach tip for Dumbbell One Arm Triceps Extension (On Bench)?

Place the non-working hand firmly on the bench to stabilize the torso and prevent the lower back from arching.

Is Dumbbell One Arm Triceps Extension (On Bench) suitable for beginners?

Dumbbell One Arm Triceps Extension (On Bench) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell One Arm Triceps Extension (On Bench)?

Dumbbell One Arm Triceps Extension (On Bench) uses bench and dumbbell.

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