Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

One-Arm Seated Dumbbell Extension Instructions

  1. Choose a dumbbell and sit on the end of a flat bench or a 90-degree back bench with the dumbbell resting on your thighs.
  2. Hold the dumbbell with a pronated grip (palm facing your feet) with your left hand and lift the dumbbell above your head until your arm is fully extended.
  3. You can brace your right arm by placing your right hand on your knee or across your stomach.
  4. Bending at the elbow only, slowly lower the dumbbell down behind the right side of your head until it is about level with your right ear.
  5. Pause and squeeze the tricep. Then raise the dumbbell back to the starting position.
  6. Do not lock your elbow out and then repeat for desired reps.
  7. Repeat the motion with your right arm. 

One-Arm Seated Dumbbell Extension Tips

  • Keep the rep timing slow and control the weight throughout the set.
  • Focus on moving the weight with your triceps and only moving your forearms. Keep the rest of your body as still as possible.
Posted on: Tue, 05/27/2014 - 13:27

I have a long time shoulder injury that, I think, prevents me from doing this move safely. Is there an alternative movement that I might find safer?

My shoulder joint stability overhead is my concern.

Posted on: Wed, 01/29/2014 - 09:18

Set-1 and rep-20-25?
I don't understand, please help me.

Posted on: Mon, 07/08/2013 - 20:50

does it have to be sitted?

Wouldn't it work just as fine standing up?

Posted on: Fri, 06/15/2012 - 11:34

I won't be able to afford a barbell before 6 months time, so what I have is only a pair of dumbbells, 12.5 kgs per dumbbell, with many plates, will I be able to get some decent growth with my limited resources?
Can I single out a day for triceps only : A muscle a day?

Posted on: Wed, 01/30/2013 - 17:11

ofcourse you can