The Dumbbell One Arm Triceps Extension (On Bench) exercise is a strength training exercise that primarily targets the triceps muscles in the back of the arms. It is done using a dumbbell and a bench.
How to perform
Instructions for performing the Dumbbell One Arm Triceps Extension (On Bench) exercise:1. Sit on a bench with a dumbbell in one hand and extend that arm straight up toward the ceiling.
2. Position the hand with the dumbbell behind your head so that your upper arm is perpendicular to the ground and your elbow is bent at a 90-degree angle.
3. Keep your back straight and core engaged throughout the exercise.
4. Slowly extend your forearm and lift the dumbbell until your arm is fully extended but not locked out.
5. Pause briefly at the top of the movement, feeling the contraction in your triceps.
6. Slowly lower the dumbbell back to the starting position, keeping your elbow in place and your upper arm perpendicular to the ground.
7. Repeat for the desired number of repetitions before switching to the other arm.
Tips for performing the Dumbbell One Arm Triceps Extension (On Bench) exercise:
- Use a controlled and smooth movement to avoid swinging the weight.
- Focus on contracting the triceps at the top of the movement for maximum benefit.
- Choose a weight that challenges you but allows you to maintain proper form throughout the exercise.
This exercise can help improve triceps strength, tone and definition in the arms. It is important to use proper form to prevent injury and maximize results.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.