Dumbbell One Arm Triceps Extension (on Bench)

Also known as: one arm dumbbell triceps extension on bench

Advanced

Triceps

Dumbbell

What Dumbbell One Arm Triceps Extension (on Bench) really gives you is elbow strength that finishes presses, driven by independent dumbbell loading.

How to do Dumbbell One Arm Triceps Extension (on Bench)

Sit on a bench with your back straight and feet flat on the ground.
Hold a dumbbell in one hand and place your other hand on the bench for support.
Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
Extend your arm back up to the starting position, fully straightening your elbow.
Repeat for the desired number of repetitions, then switch arms.

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Dumbbell One Arm Triceps Extension (on Bench) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell One Arm Triceps Extension (on Bench) Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Dumbbell One Arm Triceps Extension (on Bench)

Easier progression

Ez Bar Lying Close Grip Triceps Extension Behind Head

Swap Dumbbell One Arm Triceps Extension (on Bench) For

Barbell One Arm Floor Press

Cable Reverse-grip Pushdown

Smith Machine Incline Tricep Extension

Dumbbell One Arm Triceps Extension (on Bench) — Frequently Asked Questions

How do you do the Dumbbell One Arm Triceps Extension (on Bench)?

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in one hand and place your other hand on the bench for support. Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell One Arm Triceps Extension (on Bench) work?

The Dumbbell One Arm Triceps Extension (on Bench) primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell One Arm Triceps Extension (on Bench) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell One Arm Triceps Extension (on Bench) good for beginners?

Not usually. The Dumbbell One Arm Triceps Extension (on Bench) is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell One Arm Triceps Extension (on Bench)?

Try the Barbell One Arm Floor Press, Cable Reverse-grip Pushdown or the Smith Machine Incline Tricep Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Triceps Extension (on Bench) the same as the one arm dumbbell triceps extension on bench?

Yes. The Dumbbell One Arm Triceps Extension (on Bench) is also commonly called the one arm dumbbell triceps extension on bench. Different gyms and training programs label it differently, but "one arm dumbbell triceps extension on bench" refer to this same movement.