All about the Tricep Backscratch
(Triceps)
BENEFITS & MUSCLES WORKED: Tricep, long head
START POSITION: It is best to sit on a bench facing a mirror. Slide your body around to find the most comfortable position for your legs and arms, but remember that the most critical aspect of this exercise is to keep your upper arm as vertical as possible. This will maximize engagement of the long head muscle, which is the largest of the three muscles that together constitute the triceps.
Watch: my Tricep Backscratch video
NOTES: Difficulty Rating: 58%
This is my adaptation of an overarm dumbbell tricep raise. This was part of my athletics training many years ago, taught to me by an ex-Royal Marine (Bob) who ran a bodybuilding gym in Bristol, UK. It uses a single dumbbell because, as a young athlete, I always favoured single-muscle isolation techniques when suitable.
This is the name I’ve given it, probably because I forgot what Bob called it back then in the pre-Internet days. I find that it perfectly complements the other triceps exercises in the Mojoh Method. The Tricep Backscratch can be done standing up, but I prefer to sit on a bench for good back support and stability. If you are a tall person like me (over 2 metres), then using a bench becomes more critical for added lower back stability.
The Dumbbell Tricep Backscratch is also sometimes called:
- Backscratcher
- Seated dumbbell overhead triceps extension
- Standing overhead triceps extension
- French press (usually done with an EZ bar)
- Seated One-Armed Dumbbell Extension
- Seated Single Arm Dumbbell Extension
14 Tips for doing the Seated Dumbbell Tricep Backscratch with perfect form:
- Sit on a bench for added stability
- Hold a dumbbell in one hand, with your elbow bent and pointing upwards
- The dumbbell will be lowered downwards behind your head, by bending your elbow until the dumbbell kisses the upper back or shoulders
- Your other hand may be placed on the bench or on your hip for support
- Make sure your elbow remains tight to your ear
- The movement should be solely generated from the elbow joint, extending your arm smoothly upwards until the dumbbell is directly above your head
- Pause briefly at the top of each lift
- Avoid locking the elbow fully
- Resist the temptation to cheat with swinging motions from your shoulder
- Lower the weight back down in a smooth and controlled manner, maintaining tension on the triceps
- Maintain mindful muscle connection and ensure your back remains straight with your core engaged
- Aim for your upper arm to be vertical, or as close to perpendicular as possible. This ensures the tension remains on your triceps throughout the movement. If your arm is angled too far forward or backwards, other muscles might start to take over, reducing the effectiveness of the exercise for your triceps
- Using a mirror can be incredibly helpful for verifying your Tricep Backscratch form, especially with an exercise like this one, where your arm is behind your head. You’ll be able to visually check whether your upper arm is vertical and adjust your position accordingly. It’s a great way to improve your technique and maximise the benefits of the Triceps Backscratch exercise
- You’ll know when to stop when you reach a point where you can’t maintain perfect form for another rep, or when you feel your muscles are completely fatigued. It’s essential to listen to your body and not push yourself to the point of injury