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Seated Bent-Over One-Arm Dumbbell Triceps Extension

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps

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

  1. Step 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. Step 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. Step 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. Step 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. Step 5. After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  6. Step 6. Repeat the movement for the prescribed amount of repetitions.
  7. Step 7. Switch arms and repeat the exercise.

Frequently asked questions

Which specific muscles does the seated bent-over one-arm triceps extension target?

This isolation movement primarily targets the triceps brachii, with a particular emphasis on the long head when the arm is fully extended. It allows for concentrated tension on one arm at a time to address strength imbalances.

How should I position my upper arm for maximum effectiveness?

Keep your upper arm pinned against your torso and parallel to the floor throughout the movement. Only the forearm should move at the elbow joint to ensure the triceps are performing the work.

What is a common mistake to avoid during this exercise?

Avoid using momentum or swinging the dumbbell by dropping the elbow toward the floor. Maintaining a stable, horizontal upper arm position is critical for keeping constant tension on the triceps.

What is a suitable alternative for beginners who struggle with the bent-over position?

The standing cable triceps pushdown is a viable alternative that provides more stability and constant tension. It allows beginners to focus on the elbow extension mechanic without the requirement of maintaining a bent-over posture.

How should I program this exercise into my workout routine?

Perform 3 to 4 sets of 10 to 15 repetitions per arm toward the end of a session. Focus on a controlled tempo and a hard contraction at the top of the movement rather than using heavy weights.

Sample sets & reps for Seated Bent-Over One-Arm Dumbbell Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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