VARIATIONS

Dumbbell V-Sit Overhead Triceps Extension

Single dumbbell extends overhead while seated in V-shape

This exercise isolates the triceps while demanding significant core stability to maintain an upright seated position. It builds arm strength and improves balance simultaneously.

HOW TO DO IT

Sit on the floor and lift your feet until your body forms a V shape.
Hold one dumbbell with both hands and extend it straight overhead.
Bend your elbows to lower the weight behind your head.
Keep your upper arms stationary and close to your ears.
Extend your elbows fully to return the dumbbell to the start.
Maintain a tall spine and engaged core throughout the movement.

COMMON MISTAKES

Flaring the elbows outward instead of keeping them tucked.
Leaning the torso forward when the core fatigues.
Using momentum to swing the weight back up.
Arching the lower back excessively to compensate for weak abs.

TIPS

Keep your chest proud to prevent rounding the lower back.
Drive the dumbbell upward by extending the elbows, not shrugging.
Point your toes to help lock the legs in position.

SAFETY

Avoid hyperextending the lower back if core strength fails during the set.

DETAILS

Muscles: Triceps
Equipment: Dumbbell
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Triceps extension
Load position: Overhead
Arms: Both
Hand orientation: Neutral (palms facing each other)
Body position: Seated
Body support: Forearms supported

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