Dumbbell Seated Single Arm Overhead Triceps Extension

The Dumbbell Seated Single Arm Overhead Triceps Extension is an effective exercise that targets and strengthens your triceps muscles. This exercise is ideal for individuals who want to tone and sculpt their arms while improving arm strength and stability. To perform this exercise, you will need a dumbbell and a sturdy chair or bench. Begin by sitting upright on the bench or chair with your feet flat on the floor. Hold the dumbbell in one hand and raise your arm overhead, keeping your elbow bent and the dumbbell positioned behind your head. Maintain a strong core and stabilize your body throughout the movement. Slowly extend your elbow and raise the dumbbell overhead until your arm is fully extended. Remember to keep your upper arm stationary and only move your forearm during the exercise. Pause briefly at the top of the movement, feeling a stretch in your triceps, and then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions and then switch sides. The Dumbbell Seated Single Arm Overhead Triceps Extension is a great exercise for targeting and isolating the triceps muscles. By engaging your triceps in this exercise, you can build strength, improve muscle tone, and enhance your overall arm definition. Add this exercise to your training routine to develop strong and sculpted triceps!

Instructions

• Sit on a bench or chair with a dumbbell in one hand, palm facing up, and your feet planted firmly on the ground.
• Extend your arm straight up overhead, keeping your elbow close to your ear and your wrist straight.
• Slowly lower the dumbbell behind your head by bending your elbow, making sure to keep your upper arm stationary.
• Pause for a moment when your forearm is parallel to the floor.
• Return to the starting position by straightening your arm, fully extending it overhead.
• Repeat the exercise for the desired number of repetitions and then switch arms.

Tips & Tricks

• Use a weight that challenges you but allows you to maintain proper form.
• Keep your core engaged throughout the exercise to stabilize your body.
• Focus on slowly lowering the dumbbell behind your head to fully engage the triceps muscles.
• Maintain a neutral spine and avoid arching your back during the movement.
• Exhale as you extend your arm overhead, and inhale as you lower the weight back down.
• Avoid locking out your elbow at the top of the movement to keep tension on the triceps.
• Start with lighter dumbbells if you are new to this exercise, and gradually increase the weight as you get stronger.
• Perform the exercise in a controlled manner to prevent injury and maximize results.
• Warm up your triceps with dynamic stretches or light-weighted exercises before performing this exercise.
• Incorporate this exercise into your overall triceps workout routine for balanced muscle development.