Beginner
DUMBBELL ONE ARM TRICEPS EXTENSION (ON BENCH)
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your back straight and feet flat on the ground.
2
Step:2 Hold a dumbbell in one hand and place your other hand on the bench for support.
3
Step:3 Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
4
Step:4 Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
5
Step:5 Extend your arm back up to the starting position, fully straightening your elbow.
6
Step:6 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
