Dumbbell Seated Single Arm Overhead Triceps Extension
Description
The dumbbell seated single arm overhead triceps extension is a unilateral overhead tricep extension. The lifter sits on a bench, presses a dumbbell overhead with one hand, and lowers it behind the head. The seated and unilateral position isolates the long head of the tricep.
Muscle Group
Equipment Required
Dumbbell Seated Single Arm Overhead Triceps Extension Instructions
- Sit on a bench with back support.
- Hold a dumbbell in one hand and press it overhead to lockout.
- Brace your core and keep the chest tall.
- Set the upper arm vertical pointing at the ceiling.
- Lower the dumbbell behind the head by bending the elbow.
- Stop when the elbow is fully bent.
- Press back up to lockout extending the elbow.
- Squeeze the tricep at the top. Complete reps and switch sides.
Dumbbell Seated Single Arm Overhead Triceps Extension Form & Visual
Dumbbell Seated Single Arm Overhead Triceps Extension Benefits
- Strong unilateral tricep builder
- Trains the long head
- Builds arm symmetry
- Easy to scale loading
- Useful arm builder
- Strong dumbbell move
Dumbbell Seated Single Arm Overhead Triceps Extension Muscles Worked
- Triceps brachii
- Anconeus
- Forearm flexors
Dumbbell Seated Single Arm Overhead Triceps Extension Variations & Alternatives
- Overhead DB Extension
- EZ Bar Skullcrusher
- French Press
- Cable Pushdown
