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Dumbbell Single-Arm Overhead Triceps Extension
A single-dumbbell isolation exercise performed overhead that targets the triceps, especially the long head, to build arm size and strength; addresses imbalances with unilateral focus.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Abs
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
Shoulders
4/10Anterior Delts
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, core braced, and neutral spine. Hold a dumbbell overhead with one hand, arm fully extended, palm facing forward.
- Bend your elbow to lower the dumbbell behind your head, keeping upper arm stationary.
- Lower until forearm nearly touches bicep or you feel a triceps stretch.
- Extend your elbow to raise the dumbbell back overhead.
- Squeeze your triceps at the top.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Keep upper arm fixed
- Elbows point forward
- Squeeze triceps fully
- Control the descent
- Brace your core
Breathing
Inhale as you lower the dumbbell, exhale as you extend your arm.
Tempo
2-1-1
Range of Motion
Start with arm fully extended overhead; lower until elbow is bent 90 degrees or forearm contacts bicep; fully extend at top without locking elbows.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Stop if sharp elbow or shoulder pain occurs
- Use lighter weight if shoulder issues present
- Maintain neutral spine to protect back
Spotting
Spotting not typically required; self-spot with free hand on elbow if needed for heavier loads.
Common Mistakes
- Flaring elbows outward
- Using momentum to swing weight
- Shortening range of motion
- Arching lower back
When to Avoid
- Shoulder impingement
- Elbow joint pain
- Rotator cuff injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic overhead pressing form
- Triceps isolation experience
Also known as
One-Arm Overhead Dumbbell Triceps Extension, Single-Arm Dumbbell Overhead Tricep Extension, Standing One-Arm Overhead Triceps Extension
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