Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
Build strong, defined triceps with this seated one-arm overhead dumbbell extension.
Description
A seated dumbbell tricep extension exercise that targets the triceps by extending the arm over the head, using a reverse grip.
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.
Variations
Dumbbell Seated Triceps Extension
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Dumbbell Seated Single Arm Overhead Triceps Extension (left)
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