Single-Arm Tate Press

One-arm Tate press: the elbows move out from the body and the dumbbells lower toward the chest.

• Isolation
• Dumbbell
• Intermediate

How to do it

• Lying down, one arm at a time; lower the dumbbell toward the chest with the elbow out
• Keep the elbow fixed and pointing in the same direction throughout
• Extend to lockout squeezing the triceps and return under control

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Letting the elbow flare out
• Banging the dumbbell onto the chest by lowering without control

Muscles worked

Primary

• Triceps

Alternatives

• Dumbbell Tate Press
• Skullcrusher / Overhead Extension
• Overhead Cable Triceps Extension