Animated GIF · Available via API
gif_boxDumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
list_alt Step-by-Step Instructions
Sit on a bench with your back straight and feet flat on the ground.
Hold a dumbbell with an underhand grip and extend your arm straight up overhead.
Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.
Pause for a moment, then extend your arm back up to the starting position.
Repeat for the desired number of repetitions, then switch arms.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Triceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is classified as a Beginner strength exercise, so beginners and anyone new to training Upper Arms can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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