Male

Dumbbell One Arm Triceps Extension on bench

Muscles involved

If you want to build arms safely, the Dumbbell One Arm Triceps Extension on bench offers a clear path toward steady progression. Success with dumbbells comes from prioritizing proper control rather than jumping straight into heavy weights. Start with a lighter load to get comfortable lowering behind your head and extending upward while keeping your elbow steady. As your triceps gain endurance and balance improves, you can gradually increase the weight without sacrificing strict technique. Stepping up the challenge in small increments keeps your movement clean, protecting your joints while ensuring consistent muscle development over time.

How to do it

1. Sit on a bench with your back straight and hold a weight with one hand behind your head. 2. Extend your arm upward overhead. 3. Bend your elbow to lower the weight controllably behind your head. 4. Repeat the movement and change arms.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbow pointing upward and close to your head. - Extend your arm completely overhead for a full contraction. - Lower the weight controllably behind your head, feeling the stretch.