Arms / Beginner / Isolation (single joint)

Seated One-Arm Overhead Triceps Extension

A seated overhead triceps extension with one dumbbell that emphasizes the long head of the triceps.

At a glance

Primary

Triceps

Equipment

Dumbbells, Bench

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit on a bench holding a dumbbell in one hand, arm straight overhead; hold the bench with the other hand.
2. Keeping your upper arm next to your head, bend the elbow to lower the dumbbell behind your head.
3. Extend the elbow to raise the dumbbell overhead again.
4. Finish the set and switch arms.

Tips

• Keep the elbow pointing up, not out.

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