Target Triceps with Seated Single Tricep Extensions

Seated Single Tricep Extensions

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Sitting on an armless chair, hold a dumbbell in one hand behind your head, elbow bent. Extend your arm, lifting the dumbbell, focusing on the tricep.

Common Mistakes

Keep the elbow stationary; avoid letting it drift away from your head. Ensure a smooth, controlled motion.

Breathing

Inhale while lowering the dumbbell; exhale when extending the arm.

Muscle Focus

Primary Muscles

Triceps

Secondary Muscles

Forearm, Shoulders