Dumbbell Seated Single Arm Overhead Triceps Extension
Target and sculpt your triceps with the seated single-arm overhead dumbbell extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Single Arm Overhead Triceps Extension
Dumbbells Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Single Arm Overhead Triceps Extension (left)
Upper Arms · Dumbbell
Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
Upper Arms · Dumbbell
Dumbbell Seated Alternate Overhead Triceps Extension
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Description
A seated exercise that targets the triceps by extending a dumbbell overhead in a controlled manner.
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How to do Dumbbell Seated Single Arm Overhead Triceps Extension
- 01Setup
Sit on a bench with back support, holding one dumbbell in one hand with an overhand grip.
- 02Setup
Extend the dumbbell directly overhead with your arm fully straightened, palm facing forward, and your elbow close to your ear.
- 03
Inhale and slowly lower the dumbbell behind your head by flexing your elbow, keeping your upper arm stationary and close to your head.
- 04
Continue lowering until your forearm is parallel to the floor or a deep stretch is felt in the triceps.
- 05
Exhale and powerfully extend your elbow to push the dumbbell back to the starting overhead position, squeezing your triceps at the top.
Tips
- Keep your elbow pointing forward, not flaring out to the side, to maximize triceps engagement and reduce shoulder strain.
- Control both the lowering (eccentric) and lifting (concentric) phases to maintain constant tension on the triceps throughout the entire range of motion.
- Brace your core and keep your back pressed firmly against the bench to prevent excessive arching and maintain spinal stability.
- If you experience discomfort in your shoulder, try using a lighter weight or slightly adjusting your elbow position to find a comfortable range.
Common mistakes
- Flaring the elbow out to the side reduces triceps isolation and can strain the shoulder; keep your elbow tucked in and pointing forward throughout the movement.
- Using momentum to lift the weight instead of pure triceps strength diminishes effectiveness; focus on a slow, controlled eccentric and a powerful, deliberate concentric contraction.
- Arching the lower back excessively can lead to injury; maintain a neutral spine by bracing your core and keeping your back in contact with the bench's backrest.
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Is Dumbbell Seated Single Arm Overhead Triceps Extension good for beginners?
Dumbbell Seated Single Arm Overhead Triceps 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 Single Arm Overhead Triceps Extension?
You need Dumbbell to perform Dumbbell Seated Single Arm Overhead Triceps 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 Single Arm Overhead Triceps Extension?
Keep your elbow pointing forward, not flaring out to the side, to maximize triceps engagement and reduce shoulder strain. Control both the lowering (eccentric) and lifting (concentric) phases to maintain constant tension on the triceps throughout the entire range of motion. Brace your core and keep your back pressed firmly against the bench to prevent excessive arching and maintain spinal stability. If you experience discomfort in your shoulder, try using a lighter weight or slightly adjusting your elbow position to find a comfortable range.
What are common mistakes when doing Dumbbell Seated Single Arm Overhead Triceps Extension?
Flaring the elbow out to the side reduces triceps isolation and can strain the shoulder; keep your elbow tucked in and pointing forward throughout the movement. Using momentum to lift the weight instead of pure triceps strength diminishes effectiveness; focus on a slow, controlled eccentric and a powerful, deliberate concentric contraction. Arching the lower back excessively can lead to injury; maintain a neutral spine by bracing your core and keeping your back in contact with the bench's backrest.
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Free · iPhone only · Available on the App Store