Seated Bent-Over One-Arm Dumbbell Triceps Extension

Triceps

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Seated Bent-Over One-Arm Dumbbell Triceps Extension (Start)

Seated Bent-Over One-Arm Dumbbell Triceps Extension (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A one-arm dumbbell triceps extension from a seated, bent-over position that isolates the triceps.

Strength

Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench and lean forward with a dumbbell in one hand.
2Rest your elbow high against your side with the forearm hanging down.

How to perform

1Straighten your elbow to extend the dumbbell backward.
2Squeeze your triceps at the top.
3Bend your elbow to return slowly.
4Repeat, then switch arms.