Exercise Library
Dumbbell Seated Single Arm Overhead Triceps Extension
Sit upright on a bench with a straight back and hold a dumbbell in one hand. Lift the dumbbell overhead until your arm is fully extended and your elbow is close to your ear. Keep your upper arm fixed in place as you slowly bend your elbow to lower the dumbbell behind your head in a controlled motion. Pause briefly at the bottom, then extend your arm back up by contracting your triceps until fully straight. Keep your core tight and avoid arching your lower back throughout the movement.
Primary muscle
Triceps (primary)
Secondary muscles
Shoulders and Core (secondary stabilizers)
Equipment
Dumbbell
Category
Triceps
How to Do the Dumbbell Seated Single Arm Overhead Triceps Extension
- Sit on a bench, ideally one with back support, holding a light dumbbell of 4 to 10 kg in one hand.
- Press the dumbbell overhead so your arm is vertical, bicep close to your ear.
- Brace your core and keep your torso upright; your free hand can rest on your thigh or support the working elbow.
- Inhale and bend the elbow, lowering the dumbbell behind your head until you feel a deep stretch in the triceps.
- Keep the elbow pointing forward and up, not flaring out to the side.
- Exhale and extend the elbow to press the dumbbell back to the top without moving the upper arm.
- Complete all reps on one side, then switch arms and match the rep count.
Common Mistakes
- Elbow flaring outward: letting the elbow drift sideways reduces the stretch on the long head and strains the shoulder.
- Arching the lower back: compensating for tight shoulders by leaning back loads the spine; keep the ribs down and core braced.
- Using too much weight: the stretched position is the hardest and most vulnerable part; a load you cannot control behind your head is a load that is too heavy.
- Partial range: stopping the descent early skips the stretch that makes overhead extensions worth doing.
Track This Exercise in the App
Log your dumbbell seated single arm overhead triceps extension sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.