maratoolSeated One Arm Triceps Extension with Dumbbell
How to do the seated one arm triceps extension with dumbbell
- Sit on the edge of a bench with your feet flat on the floor.
- 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.
- 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
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
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:
- Seated Overhead Triceps Extension with Barbellbarbell
- Smith Machine Close Grip Bench Presssmith machine + machine
- Speed Band Overhead Tricepsband
- Standing Low-Pulley One-Arm Triceps Extensioncable
- Standing Triceps Extension with Towelbody only
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.