Seated Bent Over One Arm Dumbbell Triceps Extension
A great triceps isolation exercise performed with dumbbells, focusing on building muscle in the triceps area while seated.
Instructions
- Sit on a bench with your feet flat on the floor and hold a dumbbell in one hand.
- Bend forward slightly, keeping your back straight, and position your arm so it is perpendicular to your torso and the dumbbell hangs directly below.
- Keeping your upper arm stationary, extend your lower arm upwards and back in a semicircular motion until it is fully extended.
- Hold for a brief moment and squeeze the triceps, then return to the starting position.
Common Mistakes to Avoid
- Using momentum to swing the dumbbell instead of controlled motions.
- Allowing the elbow to move away from the body.
- Rounding the back or not maintaining a neutral spine.
Additional Information
General | |
Difficulty | intermediate |
Force | push |
Mechanic | isolation |
Equipment | dumbbell |
Muscle | triceps |