Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    None
Target Muscle Group

Triceps

Triceps Muscle Anatomy Diagram

One Arm Seated Dumbbell Extension Instructions

  1. Choose a dumbbell and sit on the end of a flat bench or a 90 degree back bench with the dumbbell resting on your thighs.
  2. Hold the dumbbell with a pronated grip (palm facing your feet) with your left hand and lift the dumbbell above your head until your arm is fully extended.
  3. You can brace your right arm by placing your right hand on your knee or across your stomach.
  4. Bending at the elbow only, slowly lower the dumbbell down behind the right side of your head your head until it is about level with your right ear.
  5. Pause and squeeze the tricep. Then raise the dumbbell back to the starting position.
  6. Do not lock your elbow out and then repeat for desired reps.
  7. Repeat the motion with your right arm. 

Exercise Tips:

  1. Keep the rep timing slow and control the weight throughout the set.
  2. Focus on moving the weight with your triceps and only moving your forearms. Keep the rest of your body as still as possible.
5 Comments
Chris
Posted on: Tue, 05/27/2014 - 13:27

I have a long time shoulder injury that, I think, prevents me from doing this move safely. Is there an alternative movement that I might find safer?

My shoulder joint stability overhead is my concern.
Thanks.

Dolar
Posted on: Wed, 01/29/2014 - 09:18

Set-1 and rep-20-25?
I don't understand, please help me.

Steamer
Posted on: Mon, 07/08/2013 - 20:50

does it have to be sitted?

Wouldn't it work just as fine standing up?

Nasr
Posted on: Fri, 06/15/2012 - 11:34

I won't be able to afford a barbell before 6 months time, so what I have is only a pair of dumbbells, 12.5 kgs per dumbbell, with many plates, will I be able to get some decent growth with my limited resources?
Can I single out a day for triceps only : A muscle a day?

Kosta
Posted on: Wed, 01/30/2013 - 17:11

ofcourse you can

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