Seated Bent-Over One-Arm Dumbbell Triceps Extension
- Primary musclesTriceps
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Seated Bent-Over One-Arm Dumbbell Triceps Extension".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSit on the edge of a bench holding a dumbbell in one hand, palm facing inward. Bend your knees slightly and hinge forward until your back is nearly parallel to the floor.
Keep your back flat and your head neutral. Bring your upper arm tight against your side, parallel to the floor, with the elbow bent at 90 degrees and the forearm pointing down.
Exhale and straighten your elbow, lifting the weight back until your arm is fully extended.
Hold for a second to squeeze the triceps.
Inhale and lower the weight slowly to the start, then repeat for the planned reps and switch arms.
The upper arm stays still. If it drops or swings, reduce the weight.
Rest your free hand on your thigh or a bench to support your back.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.