Performing the overhead extension with one arm at a time lets you concentrate on the long head of each triceps, spot and correct strength differences between arms, and use your free hand to guide the elbow into the right position. You lower a single dumbbell behind the head and press it back up.
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3
Sets
12
Reps
Dumbbell
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
➕
Secondary
Core
📋 How To Perform One-Arm Overhead Tricep Extension
1
Hold one dumbbell overhead with a single arm, fully extended.
2
Keep your elbow pointing forward and close to your head.
3
Lower the weight behind your head by bending only at the elbow.
4
Extend back up, squeezing the tricep at the top.
5
Use your free hand to support your extended arm for stability if needed.
💡 Benefits of One-Arm Overhead Tricep Extension
Trains the long head of the triceps in a stretched position and exposes weak sides. Because the free hand can support the elbow, it is also a good way to learn a strict overhead extension.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 12 reps per arm after your heavier pressing exercises. Sit on a bench with back support, or stand with a braced core, and choose a weight you can lower slowly.
⚠️ Common Mistakes to Avoid
Letting the elbow flare out to the side as the weight lowers
Arching the lower back as the arm extends
Lowering the weight so far that the shoulder strains
✅ Pro Tips
Support the working elbow with your free hand if it starts to drift
Brace your core and keep the ribs down while you press
🛡️ Safety Notes
Needs good overhead shoulder mobility. Sit with back support if you cannot hold the position comfortably, and reduce the weight if the elbow aches.
🔁 Progressions & Regressions
Make it hardercable version with constant tension or a slower tempo.
Make it easiertwo-hand dumbbell overhead extension.
