Seated One-Arm Dumbbell Triceps Extension
Overview
How to do it
- 1
Set Up the PositionSit on a solid bench with back support so you can stay in good alignment.Hold a dumbbell in one hand with a neutral grip (palm facing in).Reach the arm overhead and keep the elbow near your head.
- 2
Starting PositionKeep your upper arm perpendicular to the ground.Brace your core and keep your spine neutral for stability.
- 3
ExecutionLower the dumbbell slowly behind your head by bending the elbow.Keep the elbow fixed while the dumbbell drops as far as your mobility allows.Hold briefly at the bottom, then extend the elbow to press the dumbbell back to the start.
- 4
Repetitions and SetsDo 3 to 4 sets of 10 to 15 repetitions per arm.
Form tips & common mistakes
throughout the movement to maximize triceps activation.
to prevent excessive strain on the elbow.
to maintain a stable posture and avoid unnecessary movement.
that allows for full range of motion without compromising form.
to maintain proper spinal alignment.
Benefits
Isolates the Triceps for Targeted Growth: This exercise specifically targets the triceps brachii, helping build strength and definition in the upper arms.
Improves Arm Strength and Stability: Strengthening the triceps contributes to better performance in pushing movements, such as bench presses and push-ups.
Enhances Muscle Symmetry: Performing the exercise one arm at a time helps correct muscle imbalances, ensuring both arms develop evenly.
Increases Joint Stability: The controlled motion strengthens the elbow joint, reducing the risk of injuries in sports and daily activities.
Reduces Dependence on Momentum: The seated position minimizes body sway, ensuring that the triceps do all the work.
Can Be Performed with Minimal Equipment: Requires only a dumbbell and a bench, making it a great addition to home and gym workouts.
Muscles worked
Triceps
