Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Also known as: seated dumbbell reverse grip one arm overhead tricep extension

Advanced

Triceps

Dumbbell

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is demanding enough to sit early in a session and fits late in an arms workout.

How to do Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

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.

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Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Easier progression

Cable Rope High Pulley Overhead Tricep Extension

Swap Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension For

Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)

Ski Ergometer

One Arm Dip

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension — Frequently Asked Questions

How do you do the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension?

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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension work?

The Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension good for beginners?

Not usually. The Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension?

Try the Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster), Ski Ergometer or the One Arm Dip. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension the same as the seated dumbbell reverse grip one arm overhead tricep extension?

Yes. The Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension is also commonly called the seated dumbbell reverse grip one arm overhead tricep extension. Different gyms and training programs label it differently, but "seated dumbbell reverse grip one arm overhead tricep extension" refer to this same movement.