Seated Bent-Over One-Arm Dumbbell Triceps Extension

A beginner strength exercise for the triceps, done with a dumbbell and a bench or box.

Movement guide

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusTriceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Seated Bent-Over One-Arm Dumbbell Triceps ExtensionBeginner · A dumbbell + A bench or box

Beginner grade (source-assigned).

Harder option

Cable lying triceps extension demonstrated on the 3D figure

3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Switch arms and repeat the exercise.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps.

Equipment

A dumbbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Dumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure

3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or box

Incline barbell triceps extension demonstrated on the 3D figure

3D demoIncline barbell triceps extensionIntermediate · A barbell + A bench or box

One-arm overhead dumbbell triceps extension demonstrated on the 3D figure

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Overhead cable triceps extension demonstrated on the 3D figure

3D demoOverhead cable triceps extensionIntermediate · A cable machine

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Questions people ask

What muscles does the Seated Bent-Over One-Arm Dumbbell Triceps Extension work?

Mainly the triceps.

What equipment do I need for the Seated Bent-Over One-Arm Dumbbell Triceps Extension?

A dumbbell + A bench or box.

Is the Seated Bent-Over One-Arm Dumbbell Triceps Extension good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Cable lying triceps extension.

How do I make the Seated Bent-Over One-Arm Dumbbell Triceps Extension harder?

Progress to the Cable lying triceps extension, or add load, range or slower lowering once your form is solid.