Upper Arms Exercise · Dumbbell

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Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Category

Upper Arms

Equipment

Dumbbell

Target

Triceps

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Overhead extensions stretch the long head of the triceps harder than pushdowns or kickbacks ever will, since the arm is raised above the head rather than at the side. Flipping to a reverse grip changes the hand position enough to shift where you feel the tension, though the long head still does most of the work. Keep the elbow tucked in tight — it wants to flare out as the weight gets heavier.

How to Do the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

1. Sit upright on a bench with your feet flat on the floor.
2. Grip a dumbbell with an underhand hold and extend your arm straight overhead.
3. Bend your elbow to lower the dumbbell behind your head, keeping your upper arm fixed in place.
4. Hold briefly, then straighten your arm back to the starting position.
5. Repeat for the desired number of reps, then switch arms.

Muscles Worked

The Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension work?

The Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.

What equipment do I need for the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension?

The Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is done with a dumbbell.

What's a good alternative to the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension?

If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.