Dumbbell One Arm Overhead Triceps Extension (on Bench)
Intermediate
Also known as: Seated Single-Arm Dumbbell Overhead Triceps Extension
Expert Advice
Your upper arm does not need to press against your ear. Allow a little space if that makes the overhead position more comfortable.
How-to-do Steps
- Sit upright on a flat bench or any sturdy chair, without leaning against back support.
- Plant your feet and hold one dumbbell, with your opposite hand resting at your hip.
- Raise the dumbbell overhead with a neutral wrist and your palm facing inward.
- Bend your elbow to lower the dumbbell behind your head through a comfortable range.
- Straighten your elbow to lift the dumbbell, keeping your upper arm still.
- Complete the prescribed repetitions with this arm, then switch sides.
Common Mistakes
- Lower back archesFix: keep your ribs stacked over your pelvis.
- Dumbbell drops into the bottomFix: slow the lowering and reverse without bouncing.
Coach Cues
Upper arm stays stillRibs over hipsStraighten through the elbow
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell One Arm Overhead Triceps Extension (on Bench) primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Requires comfortable overhead mobility and control of a dumbbell behind the head without back support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Dumbbell One Arm Overhead Triceps Extension (on Bench) work?
Dumbbell One Arm Overhead Triceps Extension (on Bench) primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Overhead Triceps Extension (on Bench)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Overhead Triceps Extension (on Bench) suitable for beginners?
Dumbbell One Arm Overhead Triceps Extension (on Bench) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Dumbbell One Arm Overhead Triceps Extension (on Bench)?
Lower back arches: keep your ribs stacked over your pelvis. Dumbbell drops into the bottom: slow the lowering and reverse without bouncing.
