Triceps extension with one arm and dumbbell on flat bench
The one arm triceps extension on bench with dumbbell is a powerful isolation exercise targeting the triceps brachii. By performing this exercise, athletes can develop stronger and more defined triceps, enhancing arm stability and overall upper body strength. Benefits include improved muscle symmetry and increased muscle endurance. Key muscles activated are the triceps brachii, with secondary stabilization from the shoulders and core. Athletes, especially those in sports requiring powerful arm movements, gain from enhanced tricep strength and endurance, contributing to better performance and injury prevention.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
8kg
Avg. weight
18lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Lie down on a flat bench with a dumbbell in one hand. Use a neutral grip (palm facing you). Raise the dumbbell above your head.
- 2Place your free hand under your elbow for support. Your upper arm must be still with your elbow pointing upwards during the exercise.
- 3Inhale as you lower the dumbbell behind your head until you feel a slight stretch in your triceps.
- 4Exhale has you raise your elbow and push the dumbbell back to the starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- 6Repeat the exercise with the other arm.
Tips & Tricks
Start with a Light Weight: Begin with a lighter weight to master the technique before progressing to heavier dumbbells. This reduces the risk of injury and ensures proper form.
Keep Your Upper Arm Steady: While performing the exercise, focus on keeping your upper arm stationary. The movement should only come from your forearm extending and flexing at the elbow.
Position Your Arm Correctly: Ensure your working arm is perpendicular to the floor throughout the exercise. This maximizes the effectiveness and ensures that the triceps are the primary muscle being worked.
Use a Neutral Grip: Maintain a neutral grip on the dumbbell to keep your wrist straight. This helps in reducing unnecessary strain on your wrist.
Engage Your Core: Tighten your core muscles to help stabilize your body on the bench. This also helps in maintaining proper form.
Control the Motion: Perform the exercise in a slow and controlled manner. Avoid using momentum; instead, focus on using your triceps to lift and lower the dumbbell.
Breathe Properly: Exhale as you extend your arm to lift the dumbbell, and inhale as you slowly lower it back to the starting position.
Full Range of Motion: Allow your forearm to fully extend and flex, ensuring that you are maximizing the stretch and contraction of the triceps muscle.
Avoid Locking Your Elbow: When extending your arm, avoid locking your elbow. Keeping a slight bend helps to maintain tension in the triceps and prevents joint strain.
Check Your Elbow Position: Ensure your elbow remains pointed towards the ceiling throughout the movement. This helps to keep your form consistent and targets the triceps more effectively
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
