1 / 6Dumbbell Preacher Extension
With the upper arm resting on a preacher bench pad, you lower a dumbbell toward your head and straighten the arm. The pad keeps the upper arm still so only the triceps work.
Triceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Rest your upper arm on a preacher bench pad, holding a dumbbell.
- 2Start with your arm straight.
- 3Bend your elbow to lower the dumbbell toward your head.
- 4Straighten your arm, then switch sides.
Common mistakes
- Lifting the upper arm off the pad
- Letting the dumbbell drop fast
- Using a weight too heavy for one arm
Tips
- Rest the back of the upper arm flat on the pad
- Lower the dumbbell slowly toward your head
- Straighten fully and squeeze
Questions
Why use the preacher bench?
It locks the upper arm in place, so you cannot cheat with the shoulder.
How many reps?
Three sets of 10 to 15 per arm with a light dumbbell.
More Triceps exercises
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