Dumbbell One Arm Triceps Extension (on bench)
The Dumbbell One Arm Triceps Extension (on bench) primarily works the Triceps (Long Head) and stabilizer support from the Wrist Extensors, Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell One Arm Triceps Extension (on bench) is an intermediate isolation exercise performed with dumbbell, following a extension movement pattern. It primarily targets the Triceps (Long Head). As a unilateral push, each side is trained independently for balanced development.
A dumbbell isolation push exercise targeting the Triceps (Long Head).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Unilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Wrist Extensors, Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Wrist Extensors (forearms)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Position dumbbell behind neck with elbow positioned upward.
Execution
- Extend arm until straight while maintaining upper arm's vertical position throughout exercise.
- Return until dumbbell is behind neck or shoulder and repeat.
- Continue with opposite arm.
Comments
- Let dumbbell pull back arm to maintain full shoulder flexion.
- Consider using seat withback support.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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