Home Exercises Seated Single Arm Dumbbell Extensions

Seated Single Arm Dumbbell Extensions

Exercise Tips

  • You should be looking at the floor during this exercise
  • Use your upper arm as a platform that never moves, only move your forearm

Seated Single Arm Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Dumbbell, Flat Bench

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Dumbbell, Flat Bench

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Sit on the edge of a flat bench, knees bent and feet flat on the floor. Hold a dumbbell next to your hip in your right hand with an overhand grip, palm facing you. Make sure your upper arm is parallel to the floor. Bend over so your head is in line with your shoulder, resting your left arm on your knee.

  1. 1 Exhaling, slowly extend your forearm back until it is completely straight in line with your shoulder.
  2. 2 Inhale and slowly return your arm back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.