# Single Arm Dumbbell Overhead Triceps Extension

A standing overhead triceps extension with one dumbbell in one hand and the free hand on your hip. It trains the triceps, especially the long head, one arm at a time.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-standing-one-arm-extension/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-dumbbell-overhead-triceps-extension/

## Muscles worked

- Triceps: 10/10
- Front delts: 3/10
- Rotator Cuff: 3/10
- Forearms: 3/10

## How to do the Single Arm Dumbbell Overhead Triceps Extension

1. Stand tall, one dumbbell overhead, free hand on your hip.
2. Bend your elbow, lowering the dumbbell behind your head.
3. Straighten your arm, pushing the dumbbell back up overhead.
4. Finish all reps on one arm, then switch.

### Full technique — 8 steps

1. Stand tall with feet about hip width apart, holding a dumbbell in one hand.
2. Place your free hand on your hip.
3. Press the dumbbell overhead until your arm is straight, palm facing forward.
4. Keep your upper arm fixed beside your head with the elbow pointing up.
5. Bend your elbow to lower the dumbbell behind your head toward the opposite shoulder.
6. Stop when your forearm is fully folded and your upper arm has stayed in position.
7. Extend your elbow to drive the dumbbell back overhead until your arm is straight.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Elbow drifting away from head
- Turning it into a press
- Arching the lower back
- Cutting the bottom range short
- Swinging the torso for momentum

## Form cues

- Keep elbow by ear
- Lower behind the head
- Straighten fully overhead
- Keep ribs down
- Keep torso quiet

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Single Arm Overhead Resistance Band Triceps Extension](https://seto.fit/exercises/single-arm-overhead-resistance-band-triceps-extension/), [Resistance Band Overhead Triceps Extension](https://seto.fit/exercises/resistance-band-overhead-triceps-extension/)
- **Cable machine**: [Cable Overhead Triceps Extension (EZ Bar)](https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/), [Triceps Pushdown (Reverse Grip)](https://seto.fit/exercises/triceps-pushdown-reverse-grip/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)
- **No equipment**: [EZ Bar Overhead Triceps Extension](https://seto.fit/exercises/ez-bar-overhead-triceps-extension/), [Kneeling Bodyweight Triceps Extension](https://seto.fit/exercises/kneeling-bodyweight-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bilateral Dumbbell Triceps Kickback](https://seto.fit/exercises/bilateral-dumbbell-triceps-kickback/) — Beginner
- **This exercise: Single Arm Dumbbell Overhead Triceps Extension — Beginner**
- Harder: [Dumbbell Skull Crusher](https://seto.fit/exercises/skull-crusher-dumbbell/) — Intermediate
- Harder: [Bodyweight Triceps Extension](https://seto.fit/exercises/bodyweight-triceps-extension/) — 70% of bodyweight

## Quick answers

### What muscles does the Single Arm Dumbbell Overhead Triceps Extension work?

Primary: Triceps 10/10. Also works: Front delts 3/10, Rotator Cuff 3/10, Forearms 3/10.

### When should I do the Single Arm Dumbbell Overhead Triceps Extension in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Dumbbell Overhead Triceps Extension?

Strength: 3–4 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Dumbbell Overhead Triceps Extension?

Resistance bands: Single Arm Overhead Resistance Band Triceps Extension, Resistance Band Overhead Triceps Extension. Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Reverse Grip). Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher. No equipment: EZ Bar Overhead Triceps Extension, Kneeling Bodyweight Triceps Extension.

### What is an easier version of the Single Arm Dumbbell Overhead Triceps Extension?

Bilateral Dumbbell Triceps Kickback (Beginner).

### What is a harder version of the Single Arm Dumbbell Overhead Triceps Extension?

Dumbbell Skull Crusher (Intermediate), Bodyweight Triceps Extension (70% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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