Step by step instructions, muscle activation and variants for the Dumbbell Seated One-Arm Overhead Triceps Extension.
A seated one-arm overhead triceps extension in which the free hand supports the working arm, keeping the elbow pointed at the ceiling. The seated position and the supporting hand stabilise the arm so the triceps works alone through a full overhead stretch, training each arm independently.
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The Dumbbell Seated One-Arm Overhead Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.