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Bent Over Single Dumbbell Tricep Toner

Isolates and tones the triceps using a controlled bent-over extension

ArmsIntermediateStrengthExtension

At a glance

Muscles workedPrimary: Triceps
Muscle groupArms
DifficultyIntermediate
TypeStrength · Extension
Sets & reps3 sets × 12-15 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Hinge forward at the hips with a flat back, holding a dumbbell in one hand
  2. Step 2: Keep your upper arm pinned against your side with the elbow bent
  3. Step 3: Extend your forearm back until your arm is straight
  4. Step 4: Squeeze the tricep at full extension
  5. Step 5: Bend the elbow to return and repeat for the set

Equipment

Coaching tips

Benefits

Isolates and tones the triceps using a controlled bent-over extension

Common mistakes

Letting the upper arm drift away from the body during the extension

Make it harder

Increase the dumbbell weight or slow the tempo

Make it easier

Use a lighter dumbbell and reduce range of motion

Breathing

Exhale extending the arm back, inhale returning

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.