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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Single-Arm Dumbbell Overhead Triceps Extension
TricepsBeginner

Single-Arm Dumbbell Overhead Triceps Extension

A one-arm overhead dumbbell extension that trains each triceps separately through a long range of motion.

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Primary muscles

  • Triceps
Sets
3
Reps
10–12 each side
Rest
30–60s

How to perform

Single-Arm Dumbbell Overhead Triceps Extension movement

Main muscles working (thicker lines)

Starting position

Sit or stand tall holding a dumbbell in one hand extended overhead, upper arm next to the head.

  1. 1

    Keep the upper arm still and pointing up.

  2. 2

    Bend the elbow to lower the dumbbell behind the head.

  3. 3

    Lower to a comfortable stretch.

  4. 4

    Extend the elbow to return to straight, then switch arms after the set.

Breathing: Inhale as you lower, exhale as you extend.

Coaching tips

  • Elbow points to the ceiling

  • Use the free hand to support the elbow

  • Stay tall

Common mistakes

  • Elbow drifting out

  • Leaning to one side

  • Rushing reps

Safety notes

  • Use a light dumbbell until you can control the bottom of the stretch.

Details

Body parts
Arms · Upper Body
Equipment
Dumbbell
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Kettlebell Overhead Triceps ExtensionBeginner→
  • Single-Arm Overhead Cable Triceps ExtensionIntermediate→
  • Towel Triceps ExtensionBeginner→

Variations

  • Seated Dumbbell Overhead Triceps ExtensionBeginner→

Similar Exercises

  • Single-Arm Lying Dumbbell Triceps ExtensionBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.