Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is an isolation exercise primarily targeting the triceps, with the shoulders acting as secondary stabilizers. Performed while seated, this movement involves holding a dumbbell in one hand using a reverse (underhand) grip and extending the arm overhead to work the triceps through a full range of motion. The reverse grip places a unique emphasis on the long head of the triceps and can help improve arm definition and strength. This exercise requires a dumbbell and focuses on controlled movement to maximize muscle engagement while minimizing strain on the joints. It's an effective variation for isolating the triceps and enhancing upper arm development.
How to Perform
Sit upright on a bench with back support if available. Hold a dumbbell in one hand using a reverse (underhand) grip, and raise that arm straight up so the weight is directly above your shoulder. Make sure your palm is facing inward and your elbow stays close to your ear. Your upper arm should be vertical.
Maintain a tight core and keep your head in a neutral position. Begin the movement by slowly bending your elbow, allowing the dumbbell to lower behind your head. Be sure to keep the upper part of your arm as still as possible—only your forearm should move.
Lower the weight until your forearm forms about a 90-degree angle with your upper arm or just past that, depending on your flexibility. Pause briefly to feel the stretch in your triceps.
Press the dumbbell back up by extending your elbow and contracting your triceps, returning to the starting overhead position in a controlled manner. Avoid locking out the elbow forcefully at the top.
Repeat the movement for your chosen number of repetitions. Once done, carefully lower the dumbbell and switch to the other arm, repeating the same steps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Sit upright on a bench with your back straight and feet flat on the floor for stability.
Grip the dumbbell with an underhand (reverse) grip using one hand.
Extend your arm fully overhead, keeping your elbow close to your ear.
Maintain a vertical upper arm throughout the movement—only the forearm should move.
Slowly lower the dumbbell behind your head by bending the elbow in a controlled motion.
Pause briefly at the bottom to feel a stretch in your triceps.
Extend your elbow to push the dumbbell back up, squeezing your triceps at the top.
Keep your core engaged and avoid arching your lower back.
Do not lock your elbow at the top—keep slight tension on the muscle.
After completing the set, switch arms and repeat with the same form and control.
How Not to Perform
Don’t let your elbow flare out – Keep it close to your head to maintain triceps isolation and avoid shoulder strain.
Avoid using momentum – Don’t swing the dumbbell or rush the movement; slow, controlled reps are key to engaging the triceps fully.
Don’t let your upper arm move – Keep the upper arm fixed and vertical; only your forearm should be moving to keep the focus on the triceps.
Do not arch your back excessively – Sit tall with your core tight to protect your lower back and prevent unnecessary energy loss.
Don’t grip the dumbbell too loosely – A secure grip ensures control, especially with the reverse grip, which can feel less stable.
Avoid locking out the elbow hard at the top – This reduces joint stress and keeps tension on the muscle.
Don’t use a weight that’s too heavy – Heavy loads can compromise form and shift the focus away from the triceps to other muscles or joints.
Don’t allow your shoulder to shrug or rise – Keep the shoulder down and relaxed to prevent tension in the neck and traps.
Avoid leaning or tilting the torso – Stay upright and centered on the bench for balance and better muscle engagement.
Don’t neglect breathing – Exhale as you push the weight up and inhale as you lower it to support controlled movement and avoid holding your breath.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
