Arms
The main area this variation is designed to train.
Exercise guide
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Learn how to do the Seated Bent-Over One-Arm Dumbbell Triceps Extension exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Arms
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: extension. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Seated Bent-Over One-Arm Dumbbell Triceps Extension
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
- Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise.
Benefits
- Builds strength and control through the arms region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Alternate Hammer Curl
Alternate Hammer Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner strength that mainly trains your arms using dumbbell.
View exerciseClose-Grip Dumbbell Press
Close-Grip Dumbbell Press is a beginner strength that mainly trains your arms using dumbbell.
View exerciseConcentration Curls
Concentration Curls is a beginner strength that mainly trains your arms using dumbbell.
View exerciseFAQ
Common questions about Seated Bent-Over One-Arm Dumbbell Triceps Extension.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Seated Bent-Over One-Arm Dumbbell Triceps Extension work?
Seated Bent-Over One-Arm Dumbbell Triceps Extension mainly works the arms. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Seated Bent-Over One-Arm Dumbbell Triceps Extension beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Seated Bent-Over One-Arm Dumbbell Triceps Extension?
You will usually need Dumbbell for this variation.
How should I progress Seated Bent-Over One-Arm Dumbbell Triceps Extension?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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