Seated Single Arm Overhead Triceps Extension

Muscle Groups Involved

Triceps - Primary
Triceps - Lateral He - Primary

Highlights

Brace your abs before lifting the weight.
Use your supporting hand to pull your lifting elbow in towards your head to stabilize it.
Fully stretch at the bottom without bouncing.
Fully extend at the top without flaring out your elbow.

Description

The Seated Single Arm Overhead Triceps Extension is a classic example that has been popular since the Silver Era of bodybuilding. It’s a more stable version of the standing version. It strengthens and stretches the triceps while also challenging overhead stability for the shoulder. To perform the Seated Single Arm Overhead Triceps Extension start in a seated position on a bench. You can choose to use a low back support or sit on a flat bench to challenge stability and core strength more. Start by holding a dumbbell in one hand, straight overhead. Use your other hand to stabilize the elbow of your lifting arm and pull it in slightly closer to your midline. Begin the movement by lowering the weight as you bend your elbow, striving to keep your upper arm upright. Bend your elbow as far as possible, avoiding pain, pausing briefly in the stretched position. Extend your elbow to lift the weight back to the starting position. Pause briefly at the top, squeezing your triceps, before lowering the weight again for the desired number of reps.

Common Mistakes

Do not flare your elbow out or let the dumbbell turn in too much. Keep your

Do not flare your elbow out or let the dumbbell turn in too much. Keep your arm straight and lift in a straight line as much as possible. Do not bounce at the top. Do not fail to lock out at the top.

Pro Tips

Imagine that you are pushing the weight up from your pinky knuckle. By lead

Imagine that you are pushing the weight up from your pinky knuckle. By leading with this in mind you can increase triceps activation, especially for the lateral head.

Purpose

The Seated Single Arm Overhead Triceps Extension is a great exercise for bu

The Seated Single Arm Overhead Triceps Extension is a great exercise for building overhead stability, shoulder flexibility, and stretching and building your triceps muscles.

Form

Your arm should be in as straight of a line as possible, with your supporti

Your arm should be in as straight of a line as possible, with your supporting hand pulling your elbow in towards your head. Your upper arm should be perpendicular to the floor, or as vertical as possible. Your hand should not go behind your head as you lower the weight.