---
title: "Dumbbell One Arm Triceps Extension (On Bench)"
description: "Begin by sitting on a flat bench with your feet flat on the floor."
locale: en
slug: dumbbell-one-arm-triceps-extension-on-bench
url: "https://hi.fitness/exercises/dumbbell-one-arm-triceps-extension-on-bench"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/91f2bcb9-dumbbell-one-arm-triceps-extension-on-bench.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell One Arm Triceps Extension (On Bench)

Begin by sitting on a flat bench with your feet flat on the floor.

## How to do it

1. Begin by sitting on a flat bench with your feet flat on the floor. Hold a dumbbell in your right hand, extending your arm straight above your shoulder. Place your left hand on your hip for support.
2. Lower the dumbbell slowly behind your head by bending your elbow, keeping your upper arm stationary and your wrist straight.
3. Extend your arm back to the starting position, fully straightening your elbow and squeezing your triceps at the top of the movement.
4. Repeat for the desired number of repetitions.

## Form tips

- Avoid flaring your elbow out to the side; keep it close to your head.
- Focus on isolating the triceps muscle by keeping your upper arm still.
- Exhale as you extend your arm and inhale as you lower the dumbbell.
- No bench? The edge of a sofa or a sturdy chair works just as well.

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