Arms · Dumbbell
on Bench Dumbbell One Arm Triceps Extension
How to do the on bench dumbbell one arm triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench holding a single dumbbell overhead with one arm fully extended. Bend your elbow to lower the dumbbell behind your head, then extend your arm to press it back up while keeping your upper arm vertical.
- 1Feel a deep stretch in the triceps as you lower behind your head
- 2Keep your upper arm fixed and close to your head
- 3Squeeze the triceps hard at full extension
Common mistakes
- Don't let your elbow flare out wide
- Avoid arching your back as you press up
- Don't bounce out of the bottom stretch
Muscles worked
The on bench dumbbell one arm triceps extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the on bench dumbbell one arm triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.