Single-Arm Dumbbell Overhead Triceps Extension
A one-arm overhead dumbbell extension that trains each triceps separately through a long range of motion.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 10–12 each side
- Rest
- 30–60s
How to perform
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.
Keep the upper arm still and pointing up.
Bend the elbow to lower the dumbbell behind the head.
Lower to a comfortable stretch.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.