Exercise guide
Seated Bent-Over One-Arm Dumbbell Triceps Extension
The Seated Bent-Over One-Arm Dumbbell Triceps Extension is a supported triceps kickback. The triceps straighten the elbow while the shoulder and torso hold the upper arm beside the body.
Training context
Benefits of the One-Arm Triceps Extension
Working one side at a time makes it easier to compare arm position and control. The seated hinge may also reduce lower-body movement compared with a standing kickback.
The dumbbell should remain light enough that the upper arm does not drop or swing. Full elbow extension is useful only when it can be reached without lifting the shoulder.
Technique overview
Keep the upper arm fixed beside the torso
Sit and hinge forward with the upper arm raised near the torso and the elbow bent. Extend the forearm backward until the arm approaches straight, pause briefly, then bend the elbow slowly. Complete the set without rotating the torso before switching arms.
Treat this as an overview and use a range, pace, and setup you can control.