Dumbbell Seated Single Arm Overhead Triceps Extension
Dumbbell Seated Single Arm Overhead Triceps Extension Exercise Description
The Dumbbell Seated Single Arm Overhead Triceps Extension isolates elbow extension with the shoulder held in flexion, targeting the triceps brachii—especially the long head due to its role crossing the shoulder joint. The seated position provides a stable base so you can keep a neutral spine, steady ribcage, and controlled shoulder position while moving only at the elbow. This variation allows focused work on one arm at a time, helping you maintain consistent mechanics side-to-side. Key technique priorities include keeping the upper arm vertical, the elbow close to the head, the wrist neutral, and the scapula set (depressed with slight retraction) to avoid shrugging. Use a smooth, controlled lowering phase to the comfortably available range, then fully extend the elbow without hyperextending at the top.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Deltoid - Anterior, Infraspinatus, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Seated Single Arm Overhead Triceps Extension Exercise
‘- Sit tall on a bench with feet flat and ribs stacked over the pelvis; maintain a neutral spine.
– Grip a dumbbell in one hand and press it overhead; palm faces in, elbow close to the head.
– Set the shoulder: depress and slightly retract the scapula; avoid shrugging.
– Keep the wrist neutral in line with the forearm throughout.
– Fix the upper arm vertically; move only at the elbow.
– Inhale and slowly lower the dumbbell behind the head, keeping the elbow pointing forward (not flared).
– Lower to a comfortable stretch in the triceps without arching the low back or letting ribs lift.
– Exhale and extend the elbow to raise the dumbbell back overhead until the arm is straight, avoiding hyperextension.
– Keep the head neutral and torso quiet; avoid leaning, twisting, or letting the upper arm drift.
– Carefully return the dumbbell to the shoulder or bench before switching arms.
Dumbbell Seated Single Arm Overhead Triceps Extension Tips
‘- Sit tall with ribs stacked over your pelvis to help maintain a neutral spine.
– Keep the elbow close to your head and the upper arm vertical as you press the dumbbell overhead.
– Set your shoulder by depressing and slightly retracting the scapula to avoid shrugging.
– Maintain a neutral wrist in line with your forearm throughout the movement.
– Fix the upper arm in place and focus on moving only at the elbow.
– As you lower, keep the elbow pointing forward rather than letting it flare out.
– Lower only to a comfortable triceps stretch without arching your low back or letting your ribs lift.
– Extend the elbow until the arm is straight, but do not lock out or hyperextend at the top.
– Keep your head neutral and torso quiet, avoiding leaning, twisting, or letting the upper arm drift.
Dumbbell Seated Single Arm Overhead Triceps Extension Beginner Introduction
The Dumbbell Seated Single Arm Overhead Triceps Extension is a classic isolation move for the back of the upper arm, performed with a dumbbell while sitting on a bench. The arm works overhead, and the movement mainly occurs at the elbow, so attention centers on straightening and bending that joint while the rest of the body stays stable. Because only one side works at a time, each arm receives equal attention, which can highlight side-to-side differences in control or strength.
This exercise emphasizes an upright seated posture, a calm torso, and a steady shoulder and wrist as the weight travels behind and above the head. The upper arm remains close to the head so the effort stays targeted on the triceps, especially the portion that crosses the shoulder. The shoulder blade stays anchored rather than lifting toward the ear, which encourages smooth motion without extra neck tension. A slow descent of the weight and a deliberate return overhead create a controlled tempo that supports precise mechanics through a comfortable range of motion.