One-Arm Seated Dumbbell Extension

Exercise / Triceps

One-Arm Seated Dumbbell Tricep Extension overview

The One-Arm Seated Dumbbell Tricep Extension is a targeted isolation exercise designed to strengthen and sculpt the triceps. This unilateral movement enhances muscle engagement and helps address any strength imbalances between the arms. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Seated Dumbbell Tricep Extension in your arm training routine.

The One-Arm Seated Dumbbell Tricep Extension primarily targets the triceps.

One-Arm Seated Dumbbell Tricep Extension – how to perform

  • Step 1: Begin by sitting on a bench with a backrest, holding a dumbbell in your right hand with an overhand grip.
  • Step 2: Extend your arm overhead, keeping the dumbbell above your head.
  • Step 3: Engage your core, maintain an upright posture, and ensure your back is supported by the bench.
  • Step 4: Inhale and bend your elbow, lowering the dumbbell behind your head while keeping your upper arm stationary.
  • Step 5: Descend until your forearm moves beyond parallel to the ground or as low as your flexibility allows.
  • Step 6: Exhale and extend your arm, raising the dumbbell back to the starting position.


Perform each repetition with controlled movements, focusing on the contraction of the triceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep your elbow close to your head throughout the movement.
  • Maintain a controlled pace during both the lowering and lifting phases.
  • Engage your core to stabilize your torso.
  • Use a weight that challenges you while allowing for proper form.


  1. Seated One-Arm Dumbbell Tricep Extension with Twist: Add a slight twist to the wrist at the top of the movement for increased tricep engagement.
  2. Neutral Grip One-Arm Seated Dumbbell Tricep Extension: Hold the dumbbell with a neutral (palms facing each other) grip to target the triceps differently.
  3. Seated Overhead Tricep Extension with Cable: Use a cable machine instead of dumbbells for constant tension on the triceps.
  4. High-Intensity Techniques: Incorporate techniques such as drop sets or partial reps for added intensity.