Seated Single Arm Dumbbell Overhead Triceps Extension
In SetGrip: Dumbbell Overhead Triceps Extension (Seated, Single Arm)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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One dumbbell, one arm, and a free hand braced on the bench: this setup exposes the strength gap between your arms that every two-handed overhead extension hides. The light weight involved also eases the mobility demand, since a single arm can find its own overhead groove instead of being locked to a partner.
How to do the Seated Single Arm Dumbbell Overhead Triceps Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand and place your other hand on the bench for support.
- Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.
- Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
- Extend your arm back up to the starting position, fully straightening your elbow.
- 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 Dumbbell Overhead Triceps Extension work?
The Seated Single Arm 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 Dumbbell Overhead Triceps Extension good for beginners?
Yes. The Seated Single Arm Dumbbell Overhead Triceps Extension is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Single Arm Dumbbell Overhead Triceps Extension?
If you cannot do the Seated Single Arm Dumbbell Overhead Triceps Extension, try the Banded Single Arm Side Triceps Extension, the Machine Triceps Extension or the Single Arm Pronated Grip Dumbbell Lying 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 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.