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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Extension - Single Arm, Overhead, Seated (Dumbbell)
Sit securely. Lower the dumbbell behind your head until your elbow is fully bent. Extend your arm to the ceiling. Keep your elbow pointing up.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps (long)
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Unilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a bench or chair with back support, holding a dumbbell in one hand.
- Keep your feet flat on the floor and your back straight.
- Step 2Position the Dumbbell
- Raise the dumbbell overhead with your arm fully extended.
- Your elbow should be close to your head, and your palm should be facing forward.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body during the movement.
- Ensure your back remains straight and your shoulders are relaxed.
- Step 4Lower the Dumbbell
- Bend your elbow to lower the dumbbell behind your head in a controlled manner.
- Keep your upper arm stationary and close to your head throughout the movement.
- Step 5Lift the Dumbbell
- Extend your arm back to the starting position, lifting the dumbbell overhead.
- Focus on using your triceps to perform the lift, keeping your elbow still.
- Step 6Repeat
- Perform the desired number of repetitions on one arm before switching to the other arm.
- Maintain proper form and control throughout each repetition.
- Step 7Finish the Exercise
- After completing your sets, carefully lower the dumbbell to your lap or the floor.
- Take a moment to relax and stretch your arms if needed.