Single-Arm Tate Press

Dumbbell variation that lets each side adjust independently and find a joint-friendly range of motion.

• Isolation
• Dumbbell
• Intermediate

How to do it

• Position both dumbbells symmetrically before starting
• Control each side without letting the dominant side lead
• Keep wrist, elbow, and load aligned

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

• Banging the dumbbells together and losing tension
• Compensating for asymmetry by rotating the torso

Muscles worked

Primary

• Triceps

Alternatives

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