- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Target Muscle Group
One-Arm Seated Dumbbell Extension Instructions
- 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.
- 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.
- You can brace your right arm by placing your right hand on your knee or across your stomach.
- 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.
- Pause and squeeze the tricep. Then raise the dumbbell back to the starting position.
- Do not lock your elbow out and then repeat for desired reps.
- 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.
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.
Set-1 and rep-20-25?
I don't understand, please help me.
does it have to be sitted?
Wouldn't it work just as fine standing up?
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?
ofcourse you can