Dumbbell Seated Single-Arm Triceps Extension

Dumbbell Seated Single-Arm Tricep Extension is an isolation exercise that targets the triceps, with a focus on the long head. It’s an intermediate-level exercise that helps develop strength and size in the triceps, contributing to overall arm definition.

This exercise can also be performed standing, which introduces more core engagement to stabilize the body. The seated variation reduces the need for balance and focuses more directly on the triceps, making it easier to isolate the muscle without compensating with other body parts.

By training one arm at a time, this movement can help correct imbalances between arms and improve unilateral strength. The overhead position stretches the long head of the triceps, increasing the range of motion and enhancing muscle activation throughout the lift.

1. Sit on a bench with back support, holding a dumbbell in one hand.
2. Raise the dumbbell overhead, fully extending your arm with your palm facing forward.
3. Keep your elbow close to your head and slowly lower the dumbbell behind your neck by bending your elbow.
4. Stop when your forearm reaches about a 90-degree angle.
5. Push the dumbbell back up to the starting position, fully extending your arm and squeezing your triceps at the top.
6. Repeat for the desired number of reps, then switch arms.

This exercise has a medium risk due to the overhead position and the stress placed on the elbow and shoulder joints.

The most common injury risk comes from using too much weight, which can strain the elbow or cause loss of control, potentially leading to injury. Start with a lighter weight to focus on form.

Another consideration is shoulder mobility. Limited mobility can make it hard to keep the elbow stable, increasing the risk of shoulder discomfort or strain. Ensure a proper warm-up and only lower the dumbbell as far as your range of motion allows without pain.