Single-Arm Overhead Dumbbell Triceps Extension

Primary: Triceps Brachii, with Emphasis on the Long Head

Secondary: Shoulder Girdle and Core Stabilizing Muscles

1. Get into the starting position. Hold a dumbbell in one hand and raise it overhead. Keep your back straight, engage your core, and maintain a stable torso.
2. Stabilize your upper arm. Point your elbow upward, keeping your upper arm close to your head. Avoid flaring your elbow too far out to the side.
3. Lower the dumbbell. Inhale as you slowly bend your elbow, lowering the dumbbell behind your head to a comfortable depth.
4. Perform the extension. Exhale as you straighten your arm overhead by contracting your triceps, avoiding sudden or jerky movements.
5. Repeat the movement. Keep your torso stable and maintain control of the weight throughout the entire range of motion. Then repeat with the other arm.

Mistake 1: Flaring your elbow too far out to the side.

How to Fix: Keep your elbow pointing upward and avoid excessive movement of your upper arm during the exercise.

Mistake 2: Arching your lower back during the extension.

How to Fix: Engage your core, keep your torso stable, and use a weight you can control without relying on your back.

1. Seated Single-Arm Dumbbell Overhead Triceps Extension — Helps reduce torso movement and allows you to focus on engaging your triceps.
2. Two-Arm Dumbbell Overhead Triceps Extension — Allows you to perform the exercise with both arms simultaneously using one dumbbell.
3. Single-Arm Overhead Cable Triceps Extension — Provides more consistent resistance throughout the movement.

Sets

3

Reps

10–15 per arm

Rest Between Sets

60–90 seconds