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.
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
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Wrist Extensors (forearms)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- 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.
Alternative Exercises
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