Seated Bent Over One Arm Dumbbell Triceps Extension

What is Seated Bent-Over One-Arm Dumbbell Triceps Extension? Seated bent-over one-arm dumbbell triceps extension is a unilateral strength training exercise that targets the triceps muscles. By isolating one arm at a time, this exercise helps correct muscle imbalances and improves triceps strength and size.

Tutorial

1. Sit on a bench with your feet flat on the floor.
2. Hold a dumbbell in one hand and lean forward, keeping your back straight.
3. Place the back of your upper arm against your inner thigh for support.
4. Extend your arm overhead, keeping your elbow close to your head.
5. Lower the dumbbell behind your head by bending your elbow.
6. Extend your arm back to the starting position by straightening your elbow.

Common Mistakes

• Using momentum to lift the weight instead of relying on triceps strength.

• Allowing the elbow to flare out to the side during the movement. - Not fully extending the arm at the top of the movement.

• Using a weight that is too heavy, leading to improper form and potential injury.

Tips for Better Results

• Focus on slow and controlled movements to fully engage the triceps.

• Keep your core engaged and back straight throughout the exercise. - Use a full range of motion by fully extending the arm at the top of the movement.

• Choose an appropriate weight that allows you to perform the exercise with proper form.

Muscles Worked Seated bent-over one-arm dumbbell triceps extension primarily targets the triceps brachii muscle, specifically the long head. Additionally, it engages the lateral and medial heads of the triceps, as well as the stabilizing muscles in the core and shoulders.