Seated Single-Arm Overhead Dumbbell Extension

The seated single-arm overhead dumbbell extension is an isolation exercise that strengthens the triceps. This exercise also improves shoulder stability and mobility. The seated, overhead position ensures maximum isolation on the target area.


  1. 1162_A
    Sit on a bench holding a dumbbell in one hand. Extend your arm fully and raise the dumbbell overhead while your other hand rests on your thigh.
  2. Seated Single-Arm Overhead Dumbbell Extension
    Lower the dumbbell by bending your elbow, but don't allow your upper arm to move. Get a good stretch in the triceps and stop just shy of the dumbbell touching your neck. Pause, then extend back to the starting position.

Trainer’s Tips

  • Don't move your upper arm as you bring the dumbbell behind your head.
  • Slowly lower the weight to feel a stretch in your triceps.
  • Keep your shoulder locked down and back for stability.