Seated Bent-Over One-Arm Dumbbell Triceps Extension
Muscles worked
Instructions
- 1Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
- 2Bend 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.
- 3The 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.
- 4Keeping 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.
- 5After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- 6Repeat the movement for the prescribed amount of repetitions.
- 7Switch arms and repeat the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Bent-Over One-Arm Dumbbell Triceps Extension
The seated bent-over one-arm dumbbell triceps extension isolates the triceps from a stable seated position, torso leaning forward. Unlike the standing version, being seated removes any possibility of compensating with the legs or lower back, guaranteeing near-perfect triceps isolation. The upper arm stays fixed parallel to the floor throughout, with only the forearm moving, making it a very strict isolation exercise. It's a great option for lifters who struggle to keep their torso stable in the standing bent-over position.
check_circleBenefits
- check_circleNear-perfect triceps isolation thanks to the seated position
- check_circleEliminates any compensation from the legs or back
- check_circleLets you truly feel the contraction on each arm
- check_circleGreat alternative for those lacking stability standing up
lightbulbExecution tips
- lightbulbKeep the back straight, nearly parallel to the floor
- lightbulbFix the upper arm in place, only the forearm should move
- lightbulbSqueeze the triceps hard for a second at the top
- lightbulbChoose a moderate load to maintain good technique
warningCommon mistakes
- warningLetting the upper arm move during the extension
- warningRounding the back instead of keeping it straight
- warningUsing a load too heavy that breaks form
- warningNot fully locking the elbow out at the top
helpFrequently asked questions
Why use this seated version instead of standing?expand_more
The seated position stabilizes the torso and removes compensation, giving a stricter triceps isolation.
What angle should the forearm and upper arm form at the start?expand_more
About 90 degrees, with the upper arm parallel to the floor and the forearm pointing down.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.