Dumbbell Seated Single Arm Overhead Triceps Extension Left

Muscles worked

Setup

1. Sit upright on a flat bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in your left hand and extend your arm straight up toward the ceiling.
3. Rotate your wrist so your palm faces inward (neutral grip) and tuck your left elbow close to your ear.
4. Place your right hand on your waist or use it to lightly support your left upper arm to keep it vertical.

How to do it

1. Inhale and slowly lower the dumbbell behind your head by bending only at the elbow, keeping your upper arm completely stationary.
2. Lower the weight until your forearm is at least parallel to the floor or you feel a deep stretch in your triceps.
3. Exhale as you contract your triceps to extend your arm back to the starting position, avoiding locking out the elbow aggressively.
4. Maintain a controlled tempo, taking roughly two seconds to lower the weight and one second to press it back up.

Form checklist

• Keep your left elbow pointing forward or slightly inward; do not let it flare out to the side.
• Ensure only your forearm moves; your upper arm should remain perpendicular to the floor throughout.
• Keep your core tight and your back flat against an imaginary wall to avoid arching your spine.
• Maintain a neutral neck position, looking straight ahead rather than down at the floor.

Pro tips

• Focus on the deep stretch at the bottom of the movement, as this is where the long head of the triceps is most active.
• Use your right hand to feel the left triceps contracting to enhance the mind-muscle connection.

Make it harder

• Slow down the eccentric (lowering) phase to 3-4 seconds to increase time under tension.
• Add a one-second pause at the bottom of the rep to eliminate momentum and force the muscle to work harder from a dead stop.

Frequently asked

What muscles does the dumbbell seated single arm overhead triceps extension left work?

The dumbbell seated single arm overhead triceps extension left primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell seated single arm overhead triceps extension left?

The dumbbell seated single arm overhead triceps extension left uses dumbbell.

Is the dumbbell seated single arm overhead triceps extension left good for beginners?

Yes. The dumbbell seated single arm overhead triceps extension left is a beginner-friendly movement and a strong foundation to build on.

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