Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

The Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is a highly effective exercise that targets the triceps muscles, helping to strengthen and tone the back of your upper arms. By utilizing a reverse grip, this exercise places extra emphasis on the long head of the triceps, which contributes to overall arm definition and strength. To perform this exercise, you'll need a dumbbell and a sturdy bench or chair. Start by sitting upright on the bench with your feet firmly planted on the ground. Hold the dumbbell in one hand, palms facing up and elbow bent at a 90-degree angle, keeping your upper arm close to your head. Next, slowly extend your forearm, allowing the dumbbell to move behind your head in a controlled manner. Avoid using excessive momentum or swinging the weight, as this can diminish the effectiveness of the exercise and increase the risk of injury. Focus on keeping your core engaged and your upper arm stationary throughout the movement. Pause briefly once your arm is fully extended, feeling a stretch in your triceps muscles, and then return the weight to the starting position with a controlled motion. Repeat for the desired number of repetitions on one arm before switching to the other side. By incorporating the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension into your workout routine, you can target and sculpt your triceps muscles, improving both their strength and appearance. It's important to choose an appropriate weight that challenges you but still allows for proper form. As always, listen to your body, and if you experience any pain or discomfort, it's best to consult with a fitness professional before continuing. Get ready to feel the burn and witness your triceps develop with this effective exercise!

Instructions

Sit on a flat bench with your feet planted firmly on the ground and hold a dumbbell in one hand with an underhand grip.
Extend your arm above your head so that the dumbbell is directly above your shoulder, keeping your elbow close to your head.
Slowly lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
Pause for a moment when the dumbbell is near your shoulder level, and then slowly raise it back to the starting position.
Repeat the movement for the desired number of repetitions and then switch arms to complete the set.

Tips & Tricks

Maintain proper form throughout the exercise by keeping your back straight and core engaged.
Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you progress.
Focus on the mind-muscle connection and concentrate on feeling the tricep muscles working during the movement.
Incorporate this exercise into your overall tricep training routine to target the muscles from a different angle.
Perform the exercise in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
Ensure that your elbow stays in a fixed position and only your forearm moves during the movement.
Increase the range of motion by extending your arm fully at the lowest point of the exercise.
Take an appropriate amount of rest between sets to allow your muscles to recover and maximize your performance.
Include a variety of tricep exercises in your workout routine to stimulate muscle growth and prevent plateau.
Listen to your body and stop the exercise if you experience pain or discomfort.