Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over One-Arm Dumbbell Triceps Extension is a strength - supported unilateral kickback exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Posterior deltoid, Anconeus, Erector spinae, Forearm muscles
- Exercise type
- Strength - supported unilateral kickback
Exercise technique
- Seat
Sit at the end of a bench and plant your feet firmly.
- Hinge
Lean your torso forward while keeping your back neutral.
- Arm
Raise the working upper arm to torso level and fix it beside you.
- Start
Bend your elbow to about a right angle with your forearm pointing down.
- Extend
Keep your upper arm still and extend your elbow to move the dumbbell backward.
- Squeeze
Pause briefly when the arm aligns with your torso.
- Return
Slowly lower your forearm, then switch sides.
Key technique points
- Keep your elbow at the same height.
- Choose a light dumbbell.
- Balance with your free hand on your thigh.
- Keep your wrist neutral.
- Do not lift your neck.
- Exhale as you extend.
Common mistakes
Swinging the upper arm
Do not turn the kickback into a backward arm swing from the shoulder.
Dropping the elbow
Do not lose upper-arm support at the top, where the load is hardest.
Raising the torso
Do not straighten up from the seated position to give the dumbbell momentum.
Curling the wrist
Do not complete the final extension with your wrist.
Choosing excessive weight
Do not produce short swings instead of elbow extension.
Releasing the descent
Do not drop the forearm to the start without control.
Frequently asked questions
Seated Bent-Over One-Arm Dumbbell Triceps Extension: why is “Swinging the upper arm” a mistake?
Do not turn the kickback into a backward arm swing from the shoulder.
Seated Bent-Over One-Arm Dumbbell Triceps Extension: why is “Dropping the elbow” a mistake?
Do not lose upper-arm support at the top, where the load is hardest.
Seated Bent-Over One-Arm Dumbbell Triceps Extension: why is “Raising the torso” a mistake?
Do not straighten up from the seated position to give the dumbbell momentum.
Seated Bent-Over One-Arm Dumbbell Triceps Extension: why is “Curling the wrist” a mistake?
Do not complete the final extension with your wrist.
Seated Bent-Over One-Arm Dumbbell Triceps Extension: why is “Choosing excessive weight” a mistake?
Do not produce short swings instead of elbow extension.
Seated Bent-Over One-Arm Dumbbell Triceps Extension: why is “Releasing the descent” a mistake?
Do not drop the forearm to the start without control.
What should I focus on when doing Seated Bent-Over One-Arm Dumbbell Triceps Extension?
Keep your elbow at the same height. Choose a light dumbbell. Balance with your free hand on your thigh. Keep your wrist neutral. Do not lift your neck. Exhale as you extend.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.