Single-arm dumbbell triceps extension

A unilateral overhead extension: shoulder flexion stretches the long head of the triceps, which is the one that stays short in pressing.

• Isolation
• Dumbbell
• Beginner

How to do it

• Elbow pointing at the ceiling and close to the head
• Lower to a full stretch behind the neck
• The free hand can hold the elbow to keep it fixed
• Extend without snapping into lockout

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Letting the elbow flare out on the way up
• Short range for fear of lowering the dumbbell
• Arching the lower back to make up for poor mobility

Muscles worked

Primary

• Triceps

Alternatives

• Single-Arm Overhead Triceps Extension
• Overhead Cable Triceps Extension
• Skullcrusher / Overhead Extension