Seated Bent-Over One-Arm Dumbbell Triceps Extension

Triceps · Dumbbell

How to do it

Sit on the end of a bench with a dumbbell in one hand, neutral grip, and hinge forward until your chest almost rests on your thighs. Raise the elbow until the upper arm is parallel to the floor and **lock it there**; from that position, extend the forearm back to full lockout, squeeze for a second and return. It is a seated triceps kickback: maximum contraction at the end. The classic mistake is swinging the arm rather than extending it.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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