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Triceps · Intermediate

Seated Dumbbell One-Arm Overhead Triceps Extension

Seated unilateral overhead elbow extension emphasizing the triceps long head with controlled shoulder position.

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Exercise overview

Training details

TricepsCore

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a flat bench with a dumbbell in one hand.
  2. 02Extend your arm upward, keeping your elbow close to your head.
  3. 03Lower the dumbbell behind your head by bending your elbow.
  4. 04Extend your arm to return to the starting position.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One-Arm Overhead Triceps ExtensionRelated variationDumbbell One-Arm French Press on Stability BallRelated variationCable Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Overhead Single-Arm Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to Kickback

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