Dumbbell One-Arm Overhead Triceps Extension - Sitting on a Flat Bench

Differentiation: Mechanics

This variation of an Overhead Triceps Extension is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides strengthens and develops each tricep individually. Since you lift using only one arm at a time, | you must grip your hip or the side of the bench using the hand on your non-working arm | to counterbalance the weight on your other side.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in one hand, sit on the bench.

2) Locate a weight bench [with back support for stability] (back support should only come up to your mid-back to allow for range of motion).

3) Obtain one dumbbell.

4) Place your feet flat on the floor.

5) Lift the dumbbell over your head - with your palm facing inward - until your arm is fully extended.

6) For heavier weight, rest the dumbbell on the top of your thighs about 2 inches away from your knee until ready to begin. You can use your thigh to help push the dumbbell up.

7) Your upper arm should be perpendicular to the floor |and your palm should face inward.

8) Rest your other hand on your hip or grip the side of the bench.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while lowering the dumbbell

3) ...as far as possible behind your head...

4) ...by bending from the elbow using a slow and controlled movement.

5) You should feel a deep stretch at the bottom movement.

6) Hold this stretch for a count of one second.

7) Now, exhale while contracting your triceps, pushing the dumbbell up

8) ...until your arm is fully extended and pointed overhead.

9) Repeat reps for a full set using that arm.

10) When finished with the right arm, switch the dumbbell to you other hand. Then, perform the same number of reps using your other arm.

11) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your upper arm stationary and focus on only moving your forearm.

Be sure to maintain an upright posture, which will allow the tension during the movement to be applied specifically to the triceps.

Keep your elbow inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.

Your upper arm should be roughly perpendicular to the floor.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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