Strength Training · Bodybuilding
Single-Arm Dumbbell Overhead Triceps Extension
The single-arm dumbbell overhead triceps extension trains the back of your upper arm by bending and straightening your elbow with a dumbbell held overhead, one arm at a time.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Sit against the bench’s upright backrest with your feet flat on the floor.
- Use your free hand to help position the dumbbell overhead, with your working arm straight beside your head.
- Bend your elbow to lower the dumbbell behind your head.
- Straighten your elbow to return the dumbbell overhead.
- After your last rep, lower the dumbbell to your shoulder with help from your free hand.
Form cues
- Keep your wrist straight.
- Keep your neck relaxed.
- Exhale as you straighten your elbow.
Common mistakes
- Moving the whole armKeep your upper arm still so the movement comes from your elbow rather than your shoulder.
- Arching your lower backKeep your ribs down with your back resting against the pad.
- Forcing a deep stretchShorten the lowering range to a comfortable depth rather than trying to touch your upper back.
Safety
Excessive weight or a sudden drop into the bottom position can strain your elbow or shoulder. Losing your grip can cause the dumbbell to strike your head.
- Start with a light dumbbell you can control throughout the movement.
- Use a dry, secure grip around the handle.
- End the set before fatigue makes the dumbbell difficult to control.
- Stop if you feel sharp elbow or shoulder pain.
If you cannot comfortably hold your arm overhead or have ongoing shoulder or elbow symptoms, choose a non-overhead variation or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Equipment
- Dumbbell
- Upright Utility Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Start with your weaker arm and match its repetitions on the stronger side.