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Seated Bent-Over One-Arm Dumbbell Triceps Extension

A beginner strength exercise for the triceps, done with a dumbbell.

Seated Bent-Over One-Arm Dumbbell Triceps Extension: starting positionSeated Bent-Over One-Arm Dumbbell Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

How to do the Seated Bent-Over One-Arm Dumbbell Triceps Extension

  1. Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
  2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  3. The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
  4. Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  5. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  6. Repeat the movement for the prescribed amount of repetitions.
  7. Switch arms and repeat the exercise.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Bent-Over One-Arm Dumbbell Triceps Extension

Questions

What muscles does the Seated Bent-Over One-Arm Dumbbell Triceps Extension work?

Mainly the triceps.

Is the Seated Bent-Over One-Arm Dumbbell Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Bent-Over One-Arm Dumbbell Triceps Extension?

Good alternatives that train the triceps: Decline Dumbbell Triceps Extension, Dumbbell Tricep Extension -Pronated Grip, One Arm Pronated Dumbbell Triceps Extension or One Arm Supinated Dumbbell Triceps Extension.

How many sets and reps of the Seated Bent-Over One-Arm Dumbbell Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).