Dumbbell Seated Single Arm Overhead Triceps Extension
How to do it
Starting position
- Sit on a bench with an upright backrest and press your back against it.
- Hold a dumbbell in one hand and extend it straight overhead.
- Lightly support that arm's elbow with your other hand.
- Keep your elbow pointing forward and pinned.
Movement
- Keeping your elbow fixed in place, lower the dumbbell behind your head.
- Lower until the back of your arm feels tight.
- Straighten your elbow to bring the dumbbell back upright.
- Complete the target reps and switch arms.
Breathing
Inhale as you lower, exhale as you extend.
Cautions
- If your elbow flares out, your shoulder takes over.
- If your lower back arches, press your back against the backrest again and lower the weight.
- If your elbow hurts, reduce the range on the way down.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Equipment |  Dumbbell Adjustable bench Incline bench |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
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Representative exercise: Dumbbell Seated Single Arm Overhead Triceps Extension
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- Dumbbell Seated Single Arm Overhead Triceps Extension (Left)
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Glute Bridge Skull CrusherHarderDumbbell Decline Triceps ExtensionHarderDumbbell Overhead Triceps ExtensionSimilar exerciseMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseBodyweight SkullcrusherSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.