Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
Build strong, defined triceps with this seated one-arm overhead dumbbell extension.
Variations of Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
Dumbbell Seated Triceps Extension
Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for
Dumbbell Seated Single Arm Overhead Triceps Extension
Target and sculpt your triceps with the seated single-arm overhead dumbbell extension.
Dumbbell Seated Single Arm Overhead Triceps Extension (left)
Perform the Dumbbell Seated Single Arm Overhead Triceps Extension to sculpt and strengthen your triceps effectively.
Dumbbell Seated Alternate Overhead Triceps Extension
Strengthen your triceps with this seated alternate overhead dumbbell extension. Isolate each arm to build upper arm strength and definition effectively.
Description
A seated dumbbell tricep extension exercise that targets the triceps by extending the arm over the head, using a reverse grip.
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How to Do Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
- 1Setup
Sit upright on a bench, holding one dumbbell with a reverse (supinated) grip, palm facing up. Extend the dumbbell directly overhead with your arm fully straight and elbow pointing forward.
- 2Setup
Keep your upper arm close to your head, ensuring your shoulder remains stable and your core is engaged to maintain an upright posture.
- 3
Inhale as you slowly lower the dumbbell behind your head by bending only your elbow, keeping your upper arm stationary. Feel a deep stretch in your triceps at the bottom of the movement.
- 4
Exhale and powerfully extend your arm, contracting your triceps to push the dumbbell back to the starting overhead position. Focus on squeezing the tricep at the top of the movement.
- 5
Ensure your elbow continues to point forward and does not flare out to the side throughout the entire range of motion.
Tips
- Maintain a stable upper arm position by keeping your elbow tucked close to your head and pointing forward, which effectively isolates the triceps and prevents shoulder strain.
- Control the negative (lowering) phase of the movement by taking 2-3 seconds to lower the dumbbell, increasing time under tension for greater muscle stimulus.
- Achieve a full range of motion by allowing a deep stretch in the triceps at the bottom and fully extending your arm at the top without hyperextending the elbow.
- Engage your core muscles throughout the exercise to stabilize your torso and prevent any excessive arching in your lower back, especially when lifting heavier weights.
Common Mistakes
- ×Flaring the elbow out to the side reduces triceps isolation and places unnecessary stress on the shoulder joint; keep your elbow tucked in and pointing forward.
- ×Using momentum to lift the dumbbell instead of pure triceps strength diminishes muscle activation; use a controlled tempo and focus on the triceps contracting to move the weight.
- ×Arching the lower back excessively can lead to discomfort or injury; maintain a neutral spine by engaging your core and selecting a weight that allows for stable, upright posture.
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