Smart Workout Diary

Dumbbell Single-Arm Overhead Triceps Extension

The dumbbell single-arm overhead triceps extension is an isolation exercise in which one arm extends a dumbbell overhead by straightening the elbow. It primarily trains the triceps and supports upper-arm strength and muscle development.

Demonstration

Dumbbell Single-Arm Overhead Triceps Extension — demonstration 1
Dumbbell Single-Arm Overhead Triceps Extension — demonstration 2

Instructions

  1. Hold one dumbbell in one hand and press it overhead with your arm nearly straight.
  2. Stand tall, brace your abdomen, and keep your upper arm close to your ear.
  3. Keeping the upper arm still, bend your elbow to lower the dumbbell behind your head under control.
  4. Extend your elbow to raise the dumbbell overhead without locking the elbow forcefully.
  5. Complete the repetitions with control, then repeat with the other arm if desired.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Movement Patterns
Vertical Push
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Choose a load that lets you keep your upper arm steady throughout the set.
  2. Keep your ribs from flaring and avoid leaning your torso backward as the weight rises.
  3. Use a comfortable range of motion that does not cause shoulder or elbow pain.
  4. Lower the dumbbell slowly rather than letting it drop behind your head.
Exercise library