Arms · Dumbbell
Dumbbell Seated Single Arm Overhead Triceps Extension
How to do the dumbbell seated single arm overhead triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench with back support, holding one dumbbell overhead with your arm straight and your elbow pointing forward. Bend at the elbow to lower the dumbbell behind your head, keeping your upper arm vertical and still, then extend back to lockout. Finish your set, then switch arms.
- 1A hard triceps stretch at the bottom and a strong squeeze at lockout
- 2Your upper arm staying vertical while only the forearm moves
- 3Constant tension on the back of the arm
Common mistakes
- Letting your elbow drift forward or flare out
- Swinging your torso to help the weight up
- Turning it into a shoulder press instead of an extension
Muscles worked
The dumbbell seated single arm overhead triceps extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Upper AbsMinor
Kovo programs the dumbbell seated single arm overhead triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.