Seated One-Arm Dumbbell Triceps Extension

HOW TO DO IT

1. 1Stand tall or sit on a bench with back support.
2. 2Lift one dumbbell to shoulder height with a neutral grip.
3. 3Press the weight overhead until your arm is fully extended.
4. 4Rotate your wrist so your palm faces forward and pinky points up.
5. 5Lower the dumbbell behind your head by bending only the elbow.
6. 6Extend your arm back to the start position using your triceps.

COMMON MISTAKES

• Moving the upper arm instead of isolating the forearm.
• Flaring the elbow out to the side during extension.
• Using momentum to swing the weight back up.
• Arching the lower back excessively while standing.

TIPS

• Keep your upper arm glued to the side of your head.
• Drive through the mid-foot if standing to maintain balance.
• Focus on stretching the triceps at the bottom of the movement.

SAFETY

• Avoid hyperextending the elbow joint at the top of the movement.
• Ensure the dumbbell path clears your head to prevent impact.

DETAILS

Muscles

Triceps

Equipment

Dumbbell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Triceps extension

Load position

Overhead

Arms

One

Hand orientation

Supinated (palms up / toward you)

Body position

Standing