Smart Workout Diary

Dumbbell Seated One-Arm Tricep Extension

The dumbbell seated one-arm triceps extension is an isolation exercise performed by extending one elbow overhead while seated. It primarily targets the triceps, especially through a long range of elbow flexion and extension. It can help build upper-arm strength, muscle control, and triceps size.

Demonstration

Dumbbell Seated One-Arm Tricep Extension — demonstration 1
Dumbbell Seated One-Arm Tricep Extension — demonstration 2

Instructions

  1. Set up: Sit tall on a stable bench with both feet flat on the floor. Hold one dumbbell in one hand and raise it overhead with the arm nearly straight.
  2. Position: Keep your upper arm close to your head, elbow pointing upward, wrist neutral, and ribs stacked over your pelvis.
  3. Lower: Inhale and slowly bend only the working elbow, lowering the dumbbell behind your head as far as you can without discomfort or changing torso position.
  4. Extend: Exhale and straighten the elbow to raise the dumbbell overhead. Squeeze the triceps without forcefully locking the elbow.
  5. Repeat: Keep the upper arm mostly still for all repetitions, then perform the same number on the other arm.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a dumbbell you can lower and lift smoothly without leaning back or swinging.
  2. Control the elbow: Keep it pointed generally upward; letting it flare far to the side can reduce control.
  3. Keep your torso tall: Brace your abdomen lightly and avoid arching your lower back to compensate.
  4. Move pain-free: Use only a comfortable range of motion and reduce the load or range if the elbow or shoulder hurts.
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