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Intermediate
Dumbbell One Arm Triceps Extension (On Bench)
4 steps Updated 29/08/2026
Dumbbell One Arm Triceps Extension (On Bench) is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.
Step by step
How to perform it
- 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.
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Variations and related exercises
3 Leg Chatarunga Pose
Alternate Punching
Archer Push Up
Band Bent Over One Arm Kickback
Last updated: 29/08/2026
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Dumbbell One Arm Triceps Extension (On Bench)
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