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Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

A single-arm overhead triceps extension performed seated with a supinated (palm-up) grip, loading the long head of the triceps through a deep overhead stretch.

ArmsDumbbellOverhead elbow extension
GoLightWeight mediadumbbell-seated-reverse-grip-one-arm-overhead-tricep-extension

Demonstration coming soon

Primary

Triceps

Secondary

Anterior deltoidsCoreForearms

Equipment

Dumbbell

Pattern

Overhead elbow extension

Setup

  1. 01Sit on a bench, ideally with back support, holding a light dumbbell in one hand.
  2. 02Press the dumbbell overhead, then rotate the hand so the palm faces behind you in a reverse grip.
  3. 03Point the working elbow toward the ceiling, upper arm close to the head.
  4. 04Brace the core and keep the ribs down; the free hand can support the working upper arm.

Execution

  1. 01Bend the elbow to lower the dumbbell behind your head under control.
  2. 02Descend until you feel a deep stretch in the triceps.
  3. 03Extend the elbow to press the dumbbell back to a straight arm overhead.
  4. 04Keep the upper arm vertical and still; complete the set, then switch arms.

Checkpoints

  • -The upper arm stays vertical beside the head for every rep.
  • -The palm-up grip is maintained through the full range.
  • -Lower back does not arch as the weight goes behind the head.
  • -The dumbbell path stays close to the skull without hitting it.

Common mistakes

  • -Flaring the elbow out wide and losing the overhead line.
  • -Arching the lower back to fake range of motion.
  • -Using too much weight and cutting the bottom stretch short.
  • -Letting the wrist rotate back to neutral mid-set.

Programming notes

  • -Use 2 to 3 sets of 10 to 15 reps per arm with a notably light dumbbell; the reverse grip limits load.
  • -The overhead position biases the long head; keep it in rotation with pushdowns and skull crushers.
  • -Emphasize a slow, full stretch at the bottom rather than chasing weight.

Related exercises

Dumbbell Standing One Arm Extension

Dumbbell / Arms

Overhead Tricep Extension

Dumbbell / Arms

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Cable / Arms

Dumbbell Seated Triceps Extension

Dumbbell / Arms

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