Dumbbell Seated Reverse Grip One Arm Overhead Tricep 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.