Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Build strong, defined triceps with this seated one-arm overhead dumbbell extension.

IntermediateUpper Arms Dumbbell

Movement: Isolation
Force: Push
Per set: 2 min
Rest: 1 min

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Variations of Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Isolation

Dumbbell Seated Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate

Isolation

Dumbbell Seated Single Arm Overhead Triceps Extension

Upper Arms · Dumbbell

Intermediate

Isolation

Dumbbell Seated Single Arm Overhead Triceps Extension (left)

Upper Arms · Dumbbell

Intermediate

Isolation

Dumbbell Seated Alternate Overhead Triceps Extension

Upper Arms · Dumbbell

Intermediate

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

01
Setup
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.
02
Setup
Keep your upper arm close to your head, ensuring your shoulder remains stable and your core is engaged to maintain an upright posture.
03
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.
04
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.
05
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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Questions

Is Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension good for beginners?

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension?

You need Dumbbell to perform Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension?

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.

What are common mistakes when doing Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension?

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.