One-Arm Seated Dumbbell Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Seated Dumbbell Extension is an effective exercise specifically designed to target the triceps, helping to build strength and definition in the upper arm. Performed while seated, this exercise involves holding a dumbbell with one hand and extending the arm upward, then lowering it back down in a controlled motion. This isolation exercise primarily engages the triceps, without significant involvement of secondary muscle groups. It requires only a dumbbell, making it a straightforward yet powerful addition to a triceps-focused workout routine.
How to Perform
Select a Dumbbell: Choose an appropriate weight and sit on the edge of a flat bench or a bench set at a 90-degree angle with the dumbbell resting on your thighs.
Get into Position: Grip the dumbbell with your left hand, ensuring your palm faces forward. Lift the dumbbell above your head until your left arm is fully extended.
Stabilize Your Body: To stabilize your posture, place your right hand on your knee or across your abdomen.
Perform the Extension: Keep your elbow stationary, and slowly lower the dumbbell behind your head, moving it until it is roughly level with your left ear.
Engage Your Triceps: Pause briefly at the bottom of the movement and contract your triceps to maximize the muscle engagement.
Return to Start: Raise the dumbbell back to the starting position, keeping your elbow slightly bent throughout to avoid locking it out.
Switch Arms: Repeat the exercise with your right arm to ensure balanced development of the triceps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a controlled motion throughout the exercise to prevent injury and maximize muscle activation.
Focus on isolating the triceps by minimizing movement in the upper arm and shoulder.
Ensure your seated posture is stable and upright to avoid using momentum to lift the dumbbell.
How Not to Perform
Avoid Locking Your Elbow: Do not extend your arm fully to the point where your elbow locks out. This can place undue stress on the joint and reduce triceps activation. Keep a slight bend in your elbow throughout the movement.
Do Not Use Excessive Weight: Avoid using a weight that is too heavy, as it may lead to poor form and muscle strain. Select a weight that allows you to perform the exercise with controlled movement and proper technique.
Prevent Overarching Your Back: Do not lean back or arch your lower back excessively while performing the exercise. Maintain an upright and stable posture to avoid lower back strain and to ensure that the focus remains on the triceps.
Avoid Swinging or Jerking Movements: Do not use momentum to lift the dumbbell. Swinging or jerking the weight reduces the effectiveness of the exercise and increases the risk of injury. Move the dumbbell in a slow and controlled manner.
Do Not Allow Your Elbow to Flare Out: Ensure that your elbow stays close to your head and does not flare out to the side. Flared elbows can shift the focus away from the triceps and put unnecessary strain on the shoulder joint.
Avoid Incomplete Range of Motion: Do not perform only partial reps. Ensure that you lower the dumbbell fully behind your head and extend your arm completely to fully engage the triceps.
Do Not Neglect Stabilization: Avoid neglecting to stabilize your body by not placing your non-working hand on your knee or across your stomach. Proper stabilization helps maintain correct form and enhances focus on the triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
