Exercise guide · Beginner · Compound

Dumbbell One Arm Triceps Extension (On Bench): How to Do It & Muscles Worked

The dumbbell one arm triceps extension (on bench) is an isolation exercise targeting the triceps, performed while seated on a bench. It involves extending the arm overhead with a dumbbell to work the triceps, with the shoulders acting as a secondary stabilizer.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell one arm triceps extension (on bench)
Front view: muscles worked by the dumbbell one arm triceps extension (on bench). Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the dumbbell one arm triceps extension (on bench). Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the dumbbell one arm triceps extension (on bench)

  1. Step 1: Sit on a bench with your back straight and feet flat on the ground.
  2. Step 2: Hold a dumbbell in one hand and place your other hand on the bench for support.
  3. Step 3: Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
  4. Step 4: Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
  5. Step 5: Extend your arm back up to the starting position, fully straightening your elbow.
  6. Step 6: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell one arm triceps extension (on bench) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell One Arm Triceps Extension (On Bench) alternatives

More exercises that train the triceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.