maratoolBent-Over One Arm Triceps Extension with Dumbbell
How to do the bent-over one arm triceps extension with dumbbell
- Stand with your feet shoulder width apart, your abs drawn in and your back straight as you bend at the waist.
- Hold a dumbbell in your right hand.
- Bring your right arm up to your side so the dumbbell is almost parallel to your chest, keeping your lower arm vertical and press your arm back in arc.
- Return to the starting position repeat and switch arms.
Muscles worked
The prime mover is the triceps brachii, which straightens the elbow, and through its long head helps pull the arm back at the shoulder.
Every exercise for:Triceps
How this movement works
One joint moves, and it moves the load away from the body. With nothing recruited to assist, the target muscle reaches its own limit rather than the limit of the weakest link in a chain — which makes this useful for adding volume after the heavy compound work, not for opening a session.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the triceps too, using equipment this one does not:
- Board Pressbarbell
- Body Tricep Pressbody only
- Cable Lying Triceps Extensioncable
- Close-Grip EZ-Bar Presse-z curl bar
- Dip Machinemachine
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 99 triceps exercises in this database, 44 are listed at beginner level.
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.