Dumbbell One-Arm Triceps Extension (on Bench)
The Dumbbell One-Arm Triceps Extension is an effective exercise for isolating and strengthening your triceps. Performing this exercise on a bench allows you to add more focus and stability to your workout, leading to better results.
Execution
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1
Sit on a bench and hold a dumbbell with one hand.
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2
Extend your arm with the dumbbell overhead.
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3
Slowly lower the dumbbell behind your head by bending your elbow. Keep your upper arm as still as possible.
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4
Push the dumbbell back to the starting position by contracting your triceps.
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5
Repeat the movement for the desired number of repetitions, then switch arms.
Benefits
- Isolation of the triceps for targeted muscle development.
- Improved arm stability and strength.
- Flexibility in weight selection for progressive overload.
Common Mistakes
- ! Moving the upper arm during the exercise, which reduces its effectiveness.
- ! Performing the movement too quickly, resulting in a loss of control.
- ! Using too much weight, which can lead to injuries.
Key Muscles
This exercise primarily targets the triceps brachii, while also engaging the shoulder muscles (deltoids) and the muscles around the elbow for stability.
Possible Alternatives
- Two-Handed Triceps Extension for greater stability.
- Standing Triceps Extension for a different angle and intensity.
- Cable Triceps Extension for constant resistance throughout the movement.
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