Seated Bent-Over One-Arm Dumbbell Triceps Extension

Technique

How to perform Seated Bent-Over One-Arm Dumbbell Triceps Extension

1. Sit on the bench with your feet planted and one dumbbell in a neutral grip.
2. Hinge forward until your torso is nearly parallel to the floor, keeping your back position steady and your head aligned with it.
3. Hold the working upper arm close to your side and level with your torso, with the elbow bent about 90 degrees and the forearm hanging down.
4. Keep that upper arm still as you straighten the elbow and move the dumbbell backward.
5. Briefly control the extended position, then lower the forearm by bending the elbow without dropping the upper arm.
6. Complete the repetitions, then switch arms.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.