Dumbbell One Arm Triceps Extension (on Bench)
Targeted Muscle Groups
Primary Muscles:
- Triceps Brachii:
Secondary Muscles:
- Anconeus:
- Forearms:
Equipment Needed
- Flat Bench:
- Dumbbell:
How to Perform the Dumbbell One-Arm Triceps Extension (on Bench) Step-by-Step Guide:
1. Setup:
2. Lowering Phase:
3. Lifting Phase:
4. Repeat:
Recommended Reps and Sets
- Reps:
- Sets:
- Rest:
- Reps:
- Sets:
- Rest:
- Reps:
- Sets:
- Rest:
Pro Tips for Success
- Control the Movement:
- Keep the Elbow Stable:
- Start Light:
- Mind-Muscle Connection:
- Breathe Properly:
Common Mistakes to Avoid
- Overarching the Lower Back:
- Using Too Much Weight:
- Elbow Flaring:
- Inconsistent Tempo: