Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension
In SetGrip: Dumbbell Overhead Triceps Extension (Seated, Single Arm, Reverse Grip)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Supinating your palm during a single-arm overhead extension turns the elbow path slightly inward and hands more of the stabilizing work to your forearm, which is why this runs lighter than the regular single-arm version. It is a situational variation, worth a try when the standard overhead grip feels wrong at the wrist rather than a default pick.
How to do the Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell with an underhand grip and extend your arm straight up overhead.
- Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Pause for a moment, then extend your arm back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension work?
The Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension?
If you cannot do the Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Seated Barbell Overhead Triceps Extension or the Seated Close Grip Barbell Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.