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.
- 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.
- 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.
- Neutral Grip One-Arm Seated Dumbbell Tricep Extension: Hold the dumbbell with a neutral (palms facing each other) grip to target the triceps differently.
- Seated Overhead Tricep Extension with Cable: Use a cable machine instead of dumbbells for constant tension on the triceps.
- High-Intensity Techniques: Incorporate techniques such as drop sets or partial reps for added intensity.