Dumbbell Seated Single-Arm Overhead Triceps Extension
Isolate & strengthen your triceps with this seated dumbbell exercise! Perfect for building upper arm definition.
The Dumbbell Seated Single-Arm Overhead Triceps Extension mainly works the triceps, with help from the chest. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Seated Single-Arm Overhead Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head)
Dumbbell Seated Single-Arm Overhead Triceps Extension Variations and Alternatives
How to do the Dumbbell Seated Single-Arm Overhead Triceps Extension
Equipment Needed: A dumbbell and a bench or a sturdy chair.
Starting Position:
Sit on the bench with your feet flat on the floor, shoulder-width apart.
Hold the dumbbell in your right hand.
Raise your right arm above your head, keeping your elbow close to your ear.
Movement:
Inhale as you slowly lower the dumbbell behind your head by bending your elbow. Keep your elbow stationary and pointed upward.
Lower the dumbbell until your forearm is parallel to the ground or until you feel a comfortable stretch in your triceps.
Exhale as you push the dumbbell back to the starting position by straightening your arm.
Repetitions:
Perform 10-15 repetitions on your right arm.
Switch arms and repeat the exercise with your left arm.
Tips:
Maintain a straight back throughout the exercise. Avoid leaning forward or arching your back.
Focus on controlling the movement to maximize the effectiveness of the exercise.
Start with a lighter weight if you are a beginner to ensure proper form.
Safety Reminder:
Ensure the dumbbell is securely held and that you are in a stable position to prevent any accidents or injuries.
Dumbbell Seated Single-Arm Overhead Triceps Extension FAQs
What muscles does the Dumbbell Seated Single-Arm Overhead Triceps Extension work?
The Dumbbell Seated Single-Arm Overhead Triceps Extension mainly works the triceps, with help from the chest. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Seated Single-Arm Overhead Triceps Extension?
Dumbbells or exercise bench.
What workout day should the Dumbbell Seated Single-Arm Overhead Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Seated Single-Arm Overhead Triceps Extension variations and alternatives?
Similar exercises include the Barbell Seated Overhead Triceps Extension, Barbell Overhead Triceps Extension, Bottle-Weight Overhead Triceps Extension and Dumbbell Single-Arm Triceps Extension.
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