Dumbbell Single-Arm Overhead Tricep Extension
Auto DetectedA unilateral dumbbell exercise that isolates the triceps, emphasizing the long head, to build arm strength and size while addressing imbalances; performed standing or seated.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, and core braced. Hold a dumbbell overhead in one hand with arm fully extended, palm forward, elbow pointing up.
- Keep upper arm stationary and elbow tucked.
- Bend elbow to lower dumbbell behind head.
- Lower until forearm touches bicep or triceps stretch.
- Pause briefly at bottom.
- Extend arm fully by contracting triceps.
- Squeeze triceps at top.
- Switch arms after reps.
Coaching Tips
Form Cues
- Elbow close to head
- Upper arm fixed
- Control the descent
- Squeeze at top
- Core braced
Breathing
Inhale as you lower the dumbbell, exhale as you extend the arm.
Tempo
3-1-1
Range of Motion
Lower until elbow flexes to 90 degrees or deeper stretch in triceps; extend fully without locking elbow.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Use light weight to master form
- Keep neutral spine to protect back
- Do not hyperextend elbow
Spotting
Not required; self-spot with free hand if needed for balance.
Common Mistakes
- Flaring elbows outward
- Using momentum to swing
- Incomplete range of motion
- Arching lower back
When to Avoid
- Shoulder impingement
- Elbow joint issues
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic overhead pressing form
- Tricep isolation competency
Also known as
One-Arm Overhead Dumbbell Tricep Extension, Single-Arm Dumbbell Triceps Extension, Standing Single-Arm Overhead Tricep Extension
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