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Single Arm Overhead Triceps Extension (Dumbbell)

The single arm overhead triceps extension is an isolation exercise that targets the triceps by lowering a dumbbell behind the head and extending the arm back to vertical. It suits lifters who want to address strength imbalances between arms or emphasize the long head of the triceps through a full stretch.

Muscle group
Triceps
Primary muscles
triceps
Equipment
Dumbbell

How to do the Single Arm Overhead Triceps Extension (Dumbbell)

  1. Sit or stand holding one dumbbell with one hand, and press it directly overhead with your arm fully extended and palm facing forward or neutral.
  2. Keep your upper arm vertical and close to your head as you bend only at the elbow to lower the dumbbell behind your head in a controlled arc.
  3. Lower until you feel a stretch in your triceps, typically when your forearm is just past parallel to the floor.
  4. Extend your elbow to press the dumbbell back to the starting position overhead, keeping your upper arm stationary throughout.
  5. Complete all reps on one arm before switching to the other side.

Form tips

  • Lock your upper arm in a vertical position and avoid letting your elbow flare out to the side, which keeps tension on the triceps.
  • Control the descent and avoid bouncing at the bottom to maintain constant tension and reduce strain on the elbow joint.
  • Keep your core braced and avoid arching your lower back excessively, especially when pressing heavier weights overhead.

Common mistakes

  • Allowing the elbow to drift forward during the movement reduces triceps activation and shifts work to the shoulders.
  • Using momentum or swinging the torso to lift the weight reduces time under tension and increases injury risk.
  • Gripping the dumbbell too far to one side creates wrist discomfort and an unstable pressing path.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps per arm with moderate weight, and for strength, use 3 to 4 sets of 6 to 8 reps per arm with heavier load.

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Frequently asked questions

Should I do this exercise seated or standing?
Both variations are effective, but seated provides more stability and isolates the triceps better by reducing the temptation to use leg drive or body English. Standing allows for slightly heavier loads but requires more core engagement to maintain balance.
How do I hold the dumbbell for this exercise?
Cup one end of the dumbbell with your palm facing up so the weight plate rests in your hand, or grip the handle with a neutral grip if using lighter weight. Either method works as long as your wrist stays neutral and the weight feels secure.
Why does my elbow hurt during overhead triceps extensions?
Elbow pain often results from lowering the weight too far, using too much weight, or allowing the elbow to flare excessively. Reduce the range of motion slightly, lower the weight, and focus on keeping your upper arm stable to minimize joint stress.

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