Dumbbell Seated Single Arm Overhead Triceps Extension

Description

How to Do Dumbbell Seated Single Arm Overhead Triceps Extension

1. 1
   Setup

   Sit on a bench with back support, holding one dumbbell in one hand with an overhand grip.

2. 2
   Setup

   Extend the dumbbell directly overhead with your arm fully straightened, palm facing forward, and your elbow close to your ear.

3. 3

   Inhale and slowly lower the dumbbell behind your head by flexing your elbow, keeping your upper arm stationary and close to your head.

4. 4

   Continue lowering until your forearm is parallel to the floor or a deep stretch is felt in the triceps.

5. 5

   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.