Seated One-Arm Dumbbell Triceps Extension

Overview

This exercise involves extending one arm overhead with a dumbbell and lowering it behind the head before pressing it back up. Performing the movement unilaterally (one arm at a time) allows for better focus on muscle imbalances and ensures balanced development of both arms. The seated position helps maintain a stable posture and minimizes momentum, making it highly effective for muscle isolation.

How to Perform:

1. Set Up the Position

   • Sit on a sturdy bench with back support to ensure proper posture.
   • Hold a dumbbell in one hand with a neutral grip (palm facing in).
   • Extend your arm overhead, keeping your elbow close to your head.

2. Starting Position

   • Your upper arm should remain perpendicular to the ground.
   • Keep your core engaged and spine neutral for stability.

3. Execution

   • Slowly lower the dumbbell behind your head by bending your elbow.
   • Keep your elbow stationary while allowing the dumbbell to descend as far as your mobility allows.
   • Pause briefly at the bottom, then press the dumbbell back to the starting position by extending your elbow.

4. Repetitions and Sets

   • Perform 3 to 4 sets of 10 to 15 repetitions per arm.

Tips for Proper Form

1. Keep your elbow stationary throughout the movement to maximize triceps activation.
2. Lower the dumbbell in a controlled manner to prevent excessive strain on the elbow.
3. Engage your core to maintain a stable posture and avoid unnecessary movement.
4. Use a comfortable weight that allows for full range of motion without compromising form.
5. Avoid excessive arching of the back to maintain proper spinal alignment.

Common Mistakes to Avoid

• Flaring the elbow outward, which reduces triceps activation and increases shoulder strain.
• Using too much weight, leading to improper form and increased risk of injury.
• Leaning excessively backward, which can strain the lower back.
• Not lowering the dumbbell fully, limiting the exercise’s effectiveness.
• Rushing through the movement, reducing muscle engagement.

Benefits of the Seated One-Arm Dumbbell Triceps Extension

1. Isolates the Triceps for Targeted Growth: This exercise specifically targets the triceps brachii, helping build strength and definition in the upper arms.

2. Improves Arm Strength and Stability: Strengthening the triceps contributes to better performance in pushing movements, such as bench presses and push-ups.

3. Enhances Muscle Symmetry: Performing the exercise one arm at a time helps correct muscle imbalances, ensuring both arms develop evenly.

4. Increases Joint Stability: The controlled motion strengthens the elbow joint, reducing the risk of injuries in sports and daily activities.

5. Reduces Dependence on Momentum: The seated position minimizes body sway, ensuring that the triceps do all the work.

6. Can Be Performed with Minimal Equipment: Requires only a dumbbell and a bench, making it a great addition to home and gym workouts.

Muscles Worked