Dumbbell Seated Single Arm Overhead Triceps Extension (left)
Perform the Dumbbell Seated Single Arm Overhead Triceps Extension to sculpt and strengthen your triceps effectively.
Description
A single arm exercise that targets the triceps muscles by extending a dumbbell overhead while seated.
How to Do Dumbbell Seated Single Arm Overhead Triceps Extension (left)
- 1Setup
Sit on a bench with back support, holding a dumbbell in your left hand with an overhand grip.
- 2Setup
Extend your left arm straight overhead, palm facing forward, ensuring your elbow is close to your head.
- 3
Inhale and slowly lower the dumbbell behind your head by bending only your elbow, keeping your upper arm stationary and close to your ear.
- 4
Feel a deep stretch in your triceps at the bottom, then exhale as you extend your arm to push the dumbbell back to the starting overhead position, fully contracting the triceps.
- 5
Maintain a stable torso throughout the movement, avoiding any rocking or leaning to isolate the triceps effectively.
Tips
- Keep your elbow pointed forward and close to your head throughout the movement to maximize triceps engagement and minimize shoulder strain.
- Control the eccentric (lowering) phase, taking 2-3 seconds to lower the dumbbell, as this enhances muscle growth and mind-muscle connection.
- Fully extend your arm at the top of the movement to achieve a complete triceps contraction, but avoid locking out your elbow forcefully to protect the joint.
- Engage your core and press your back into the bench to maintain a stable torso and prevent unwanted swaying, especially when using heavier weights.
Common Mistakes
- ×Flaring the elbow out to the side reduces triceps isolation and can strain the shoulder; keep your elbow tucked in and pointing directly forward.
- ×Using momentum to lift the weight shifts tension away from the triceps; control the movement with a slow, deliberate pace focusing on muscle contraction.
- ×Not fully extending the arm at the top limits triceps contraction; ensure a complete elbow extension without locking out to maximize muscle activation.
Variations
Dumbbell Seated Single Arm Overhead Triceps Extension
Target and sculpt your triceps with the seated single-arm overhead dumbbell extension.
Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
Build strong, defined triceps with this seated one-arm overhead dumbbell extension.
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.
Dumbbell One Arm Triceps Extension (on bench)
Isolate your triceps with the dumbbell one-arm triceps extension. Perform this effective upper arm exercise on a bench to build strength and definition.
Related Exercises
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Dumbbell Seated Kickback
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Dumbbell Seated Bicep Curl
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Dumbbell Lying Extension (across face)
Target your triceps effectively with the dumbbell lying extension. Lying on a bench, extend a single dumbbell across your face to build strength and size.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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