Bench Single-Arm Triceps Extension

TricepsDumbbell, Bench

An isolation move for the back of your arms using a bench for support. The support stabilizes your body and prevents momentum. Work one arm at a time to correct left-to-right strength imbalances.

How to do it

1Place one knee and same-side hand on the bench, keeping your back flat and parallel to the floor.

2Hold a dumbbell in the other hand and pin your elbow to your side with your upper arm parallel to the floor.

3Exhale as you extend your elbow back until your arm is fully straight.

4Hold the top position for a second, squeezing your triceps.

5Inhale and smoothly lower your forearm back to the start without dropping your elbow.

Common mistakes

Swinging the weight using momentum, which reduces triceps engagement.

Letting your elbow drop, shifting tension off the triceps.

Rounding your back, creating unwanted pressure in your lower back.

Breathing

Exhale as you extend your arm, inhale as you return to the start.

Make it harder or easier

To make it easier, use a lighter dumbbell or shorten your range of motion.

To make it harder, pause for two seconds at full extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.