Standing Bent-Over One-Arm Dumbbell Triceps Extension

Triceps

Standing Bent-Over One-Arm Dumbbell Triceps Extension

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

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

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A triceps kickback in which you hinge forward and extend the arm behind you.

Strength

Primary musclesTriceps

Secondary musclesShoulders

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked7 %

Effort during a set5.5 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

1Hinge forward with a flat back, supporting yourself with one hand on a bench if helpful.
2Hold a dumbbell in your other hand with your upper arm parallel to your torso.

How to perform

1Extend your elbow to straighten the arm behind you.
2Squeeze your triceps at the top.
3Lower the weight slowly.
4Complete the reps, then switch arms.