1 / 6Single-Arm Overhead Extension
An overhead extension with one dumbbell in one hand. Training one arm at a time evens out a weaker side and gives a deep stretch to the triceps.
Triceps
- Level
- Beginner
- Equipment
- Dumbbells
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Hold a dumbbell overhead in one hand.
- 2Keep your elbow pointing up and close to your head.
- 3Lower the dumbbell behind your head.
- 4Straighten your arm, then switch sides.
Common mistakes
- Letting the elbow drift out to the side
- Leaning the body to help lift
- Using a weight too heavy to control behind the head
Tips
- Support the working elbow with your other hand if needed
- Keep the elbow pointing up, close to your head
- Lower slowly behind the head, then straighten fully
Questions
Standing or seated?
Either. Seated is steadier and makes it easier to keep the back straight.
How many reps?
Three sets of 10 to 15 per arm.
More Triceps exercises
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