The Seated Bent-Over One-Arm Dumbbell Triceps Extension is a weight-free exercise that targets the triceps.

The only single-arm seated bent-over seated extension equipment for triceps that is required is dumbbells and a flat bench. There is a variety of bent-over seated single-arm tricep extension options that you can test out, which may require various kinds of seated bent-over single-arm tricep extension equipment, or could require no equipment at all.

Instructions for Seated Bent-Over One-Arm Dumbbell Triceps Extension

  • Place yourself at the end of a bench flat with an arm with a dumbbell with a unidirectional grip (palms of the hand in front of you).
  • Make your knees bend slightly and then bring your body forward by bending the waist while keeping your back straight until the spine is nearly parallel with the ground. Keep your head elevated.
  • The upper arm that holds the dumbbell should be placed close to the torso and is aligned with it (lifted to a point that it is in line with the floor and the forearms face towards the floor while your hands are holding the dumbbells). Tips: There should be an angle of 90 degrees between the lower arm and your forearms. This is the starting point.
  • While keeping the upper arm still and using the triceps muscles to lift the weight while you exhale until your forearm is parallel to the floor and the entire arm is stretched. As with many arm exercises, you only move the forearm is moved.
  • After another repetition at the highest then gradually lower your dumbbell to the starting point as you exhale.
  • Repeat the move until you have completed the prescribed number of times.
  • Switch arms and continue the exercise.

Additional Information

  • The exercise can be done using two arms at the same time.
  • If you are a fan of the one-arm variation it is possible to utilize a handle with a low pulley as opposed to a dumbbell to get greater peak contraction. In this scenario, the palms must be in a downward direction (supinated grip) in contrast to that of the body (neutral grip). You could also apply rope attachments but using this method you could also do the exercise using an unidirectional grip.

Alternates for Seated Bent-Over One-Arm Dumbbell Triceps Extension

Seated Bent-Over One-Arm Dumbbell Triceps Extension
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