Seated Bent-Over One-Arm Dumbbell Triceps Extension

What it is

This is an isolation exercise performed seated and bent over, using a single dumbbell. You'll extend your arm to effectively target and strengthen the triceps in the back of your upper arm.

Technique tips

• Maintain a straight back and keep your head up throughout the movement.
• Keep your upper arm stationary, close to your torso, and parallel to the floor.
• Begin with a 90-degree angle between your forearm and upper arm.
• Focus on moving only your forearm to extend the dumbbell.
• Exhale as you extend the weight, then inhale while lowering it slowly.
• Concentrate on feeling the triceps work with each repetition.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.