Dumbbell Overhead Tricep Extension
Triceps Long Head·Dumbbells·Intermediate·Compound
Single-Arm Dumbbell Overhead Tricep Extension
The Single-Arm Dumbbell Overhead Tricep Extension trains one arm at a time, placing the triceps long head under a deep stretch. Working unilaterally helps correct strength imbalances between sides and lets you focus on strict elbow position.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
How to
How to do the Single-Arm Dumbbell Overhead Tricep Extension
- 01
Sit or stand tall holding a dumbbell in one hand and press it straight overhead.
- 02
Keep your upper arm vertical and close to your head, elbow pointing forward.
- 03
Bend at the elbow to lower the dumbbell behind your head until you feel a stretch in the triceps.
- 04
Extend your elbow to press the dumbbell back to the starting position.
- 05
Complete all reps on one side, then switch arms.
Performance tips
Cues that matter
- Keep your upper arm still — only the forearm should move
- Brace your core and avoid leaning or arching your lower back
- Use your free hand to support the working elbow if needed
- Control the lowering phase rather than letting the weight drop
Common questions
Frequently asked
What muscles does the Single-Arm Dumbbell Overhead Tricep Extension work?
The Single-Arm Dumbbell Overhead Tricep Extension primarily targets the Triceps. Supporting muscles include Triceps Long Head, Triceps Medial Head.
Is the Single-Arm Dumbbell Overhead Tricep Extension a compound or isolation exercise?
The Single-Arm Dumbbell Overhead Tricep Extension is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Single-Arm Dumbbell Overhead Tricep Extension?
You need the following equipment: Dumbbells.
What difficulty level is the Single-Arm Dumbbell Overhead Tricep Extension?
The Single-Arm Dumbbell Overhead Tricep Extension is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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