Triceps extension with one arm and dumbbell on flat bench

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 8

Average per rep (lbs)*: 18

Description: Lie down on a flat bench with a dumbbell in one hand. Use a neutral grip (palm facing you). Raise the dumbbell above your head. Place your free hand under your elbow for support. Your upper arm must be still with your elbow pointing upwards during the exercise. Inhale as you lower the dumbbell behind your head until you feel a slight stretch in your triceps. Exhale has you raise your elbow and push the dumbbell back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. Repeat the exercise with the other arm.

Exercise ID: 00217

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Triceps extension with one arm and dumbbell on flat bench

Exercise tips and 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

Exercise overview

Exercise tips and tricks

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