Dumbbell Seated Single Arm Overhead Triceps Extension
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The dumbbell seated single arm overhead triceps extension isolates the triceps brachii — especially the long head, which is stretched and loaded when the arm is overhead. Performed one arm at a time from a seated position, it lets you build the back of each upper arm individually and iron out side-to-side strength differences.
Cómo hacer el Dumbbell Seated Single Arm Overhead Triceps Extension
- 1Sit upright on a bench with your feet flat on the floor and your core braced.
- 2Hold a dumbbell in one hand and press it straight overhead until your arm is fully extended, palm facing forward.
- 3Keep your upper arm vertical and close to your head, with your elbow pointing toward the ceiling.
- 4Lower the dumbbell behind your head by bending only at the elbow, letting your forearm drop until you feel a stretch in the triceps.
- 5Pause briefly at the bottom while keeping your upper arm still.
- 6Extend your elbow to press the dumbbell back overhead until your arm is straight, squeezing the triceps at the top.
- 7Complete your reps on one side, then switch the dumbbell to the other hand and repeat.
- 8Lower the dumbbell under control to finish.
Consejos de técnica
- Keep your upper arm fixed and vertical throughout — only the forearm should move, so the work stays on the triceps.
- Use your free hand to brace against the working bicep or your side to keep the elbow from drifting.
- Lower under control through a full range of motion to load the long head of the triceps in its lengthened position.
- Brace your core and avoid arching your lower back as the weight travels behind your head.
- Start lighter than you would for a two-arm version, since one arm has no help balancing the load.
Errores comunes
- Letting the elbow flare out and the upper arm drift forward, which shifts tension off the triceps and onto the shoulder.
- Using a short, partial range of motion, which skips the deep stretch where the long head does most of its work.
- Arching the lower back to heave the weight up, which strains the spine and turns the lift into momentum instead of triceps work.
- Going too heavy and dropping the dumbbell behind your head, which risks straining the elbow and shoulder.
- Rushing the lowering phase, which removes the controlled stretch and reduces the muscle-building benefit.
Preguntas frecuentes
What muscles does the dumbbell seated single arm overhead triceps extension work?
It targets the triceps brachii on the back of the upper arm. The overhead position emphasizes the long head of the triceps, which is stretched when your arm is raised above your head.
Why do it one arm at a time instead of both?
Training one arm at a time lets you focus on each triceps individually, fix side-to-side strength imbalances, and use your free hand to keep the working elbow stable through a full range of motion.
How many sets and reps should I do?
For building the triceps, 3 to 4 sets of 10 to 15 reps per arm with a controlled tempo works well. Pick a weight you can lower under control through a full stretch without your upper arm drifting.
Is the seated overhead version better than a lying triceps extension?
The seated overhead position places the triceps long head under a deeper stretch, which can drive more growth there. A lying extension hits the triceps from a different angle, so many lifters rotate both.
Where should I feel this exercise?
You should feel it in the triceps along the back of your working upper arm, with a noticeable stretch near the bottom as the dumbbell lowers behind your head. Sharp elbow or shoulder pain means the weight is too heavy or your form has broken down.
