Dumbbell Bow Extension
Single-arm bent-over triceps extension mimicking the motion of drawing a bow — direct triceps work with rear-delt and trunk demand.
Level: Beginner
Primary: Full Body
Movement: Isolation
Type: Strength (Weight Lifting)
Equipment: Dumbbell
Sports: Basketball Football
Target muscles
The triceps brachii of the working arm drives elbow extension. The posterior deltoid contributes to shoulder horizontal abduction. The latissimus dorsi and middle trapezius work to keep the shoulder blade retracted. The deep core and obliques brace against the asymmetric load. The grip and forearm hold the dumbbell. The crossover with archery motion gives the lift its name — the working arm finishes extended back behind the body like a drawn bow.
How to perform
Setup
Stand with feet shoulder-width apart, holding a dumbbell in one hand. Hinge forward at the hips with a slight knee bend until the torso is at roughly 45 degrees. Pull the dumbbell hand back to chest level with the elbow high — the upper arm parallel to the floor, the forearm hanging down. The non-working hand can rest on a bench or knee for stability.
Execution
Extend the working forearm back by straightening the elbow — the upper arm stays pinned in the horizontal position. The dumbbell finishes traveling back behind the body, the arm fully extended. Squeeze the triceps at peak contraction for a one-second hold. Bend the elbow under control back to the starting position. Throughout the rep, the upper arm doesn't drop or drift — only the forearm rotates around the elbow joint.
Common mistakes
- Letting the upper arm drop or drift forward. Pin it horizontal.
- Swinging the dumbbell back rather than extending under control. The triceps do the work, not momentum.
- Torso swinging to follow through. The body stays still.
- Going too heavy. The triceps work through a small lever; chase strict reps over load.
- Letting the shoulder blade unpack. Keep the scapula retracted throughout.
Progressions and regressions
Regress to standard triceps kickbacks (same pattern, less rear-delt involvement) until the elbow-pinned position is automatic. To progress, work pause bow extensions (3-second hold at full extension), or chain with rear-delt flyes in a superset for combined triceps and rear-shoulder stimulus.
Programming notes
Accessory work after the main pressing or pulling. 3 sets of 10-12 reps per side, two times a week. The lift combines triceps and rear-delt work into a single movement, which makes it efficient programming. Pair with cable pushdowns and overhead extensions for a complete triceps stimulus.
