Seated Bent-Over One-Arm Dumbbell Triceps Extension
The Seated Bent-Over One-Arm Dumbbell Triceps Extension is an effective exercise for targeting the triceps muscles. It begins with sitting down at the end of a flat bench while holding a dumbbell in one arm using a neutral grip. The torso is then bent forward while keeping the back straight until it is almost parallel to the floor. The upper arm is kept close to the torso and aligned with it, while the forearm is pointing towards the floor. The triceps are then used to lift the weight until the forearm is parallel to the floor and the whole arm is extended. After a second contraction at the top, the dumbbell is slowly lowered back to the starting position. This exercise can also be executed with two arms at a time, or using a low pulley handle or rope attachment for better peak contraction.
Type:
Strength
Muscles Used:
Triceps
Level:
Beginner
Equipment:
Dumbbell
Benefits Of This Exercise
- The Seated Bent-Over One-Arm Dumbbell Triceps Extension is an effective exercise for targeting the triceps muscles.
- It helps to build strength in the triceps and improve overall upper body strength and performance.
- It can help to improve posture and reduce the risk of injury in the upper body.
- It can be used to increase muscle size and definition in the triceps.
- The exercise can be modified to increase or decrease intensity, making it suitable for all fitness levels.
- It is a relatively easy exercise to learn and can be performed with minimal equipment.
- It can also be used as part of a larger workout routine to target multiple muscle groups.
Step by Step Instructions For Seated Bent-Over One-Arm Dumbbell Triceps Extension
- Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
- Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise.
Variations:
- This exercise can be executed also with two arms at a time.
- Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip). You can also use a rope attachment however, and in this manner, you can also perform the movement with a neutral grip.
Warm Up Tips
- Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
- Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise.
Variations:
- This exercise can be executed also with two arms at a time.
- Also, if you like the one arm variety,
Seated Bent-Over One-Arm Dumbbell Triceps Extension Safety Tips
- Ensure that the bench you are sitting on is stable and secure.
- Choose an appropriate dumbbell weight that you can comfortably lift and control.
- Maintain proper form throughout the exercise by keeping your back straight and head up.
- Engage your core muscles to stabilize your body and prevent any excessive movement.
- Keep your upper arm close to your torso and aligned with it throughout the movement.
- Avoid locking your elbow at the top of the movement to prevent excessive strain on the joint.
- Control the speed of the movement, both when lifting the weight and lowering it back down, to prevent any jerking or swinging motions.
- Breathe properly by exhaling as you lift the weight and inhaling as you lower it back down.
- Start with a lighter weight and gradually increase the resistance as you become more comfortable and confident with the exercise.
- If using a low pulley handle or rope attachment, ensure that the equipment is securely attached to the cable machine.
- Listen to your body and stop the exercise immediately if you experience any pain or discomfort.
- If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting this exercise.
Incorporating Into Other Workouts
To incorporate the Seated Bent-Over One-Arm Dumbbell Triceps Extension into workouts, you can follow these steps:
1. Begin by sitting down at the end of a flat bench with a dumbbell in one hand, using a neutral grip (palms facing you).
2. Bend your knees slightly and bring your torso forward, bending at the waist while keeping your back straight. Your torso should be almost parallel to the floor. Keep your head up.
3. Hold the dumbbell close to your torso, with your upper arm aligned with it. Your forearm should be pointing towards the floor, creating a 90-degree angle between your forearms and upper arm. This is your starting position.
4. Keeping your upper arm stationary, use your triceps to lift the weight as you exhale. Extend your forearm until it is parallel to the floor and your whole arm is fully extended. Only your forearm should be moving.
5. Hold the contraction for a second at the top, then slowly lower the dumbbell back to the starting position as you inhale.
6. Repeat the movement for the prescribed number of repetitions.
7. Switch arms and repeat the exercise with the other arm.
Variations:
- You can also perform this exercise with both arms at the same time.
- For a different variation, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, your palms should be facing up (supinated grip) instead of