Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Triceps Extension on Bench.
The dumbbell one arm triceps extension performed on a bench places the working arm in a stretched overhead position, maximizing the long head of the triceps through a full range of motion. Lying on the bench stabilizes the body so force is directed entirely to the triceps.
Common mistakes content is coming soon.
The Dumbbell Single Arm Triceps Extension on Bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.