How to do the Single Arm Dumbbell Overhead Triceps Extension
- Stand tall, one dumbbell overhead, free hand on your hip.
- Bend your elbow, lowering the dumbbell behind your head.
- Straighten your arm, pushing the dumbbell back up overhead.
- Finish all reps on one arm, then switch.
Full technique — 8 steps
- Stand tall with feet about hip width apart, holding a dumbbell in one hand.
- Place your free hand on your hip.
- Press the dumbbell overhead until your arm is straight, palm facing forward.
- Keep your upper arm fixed beside your head with the elbow pointing up.
- Bend your elbow to lower the dumbbell behind your head toward the opposite shoulder.
- Stop when your forearm is fully folded and your upper arm has stayed in position.
- Extend your elbow to drive the dumbbell back overhead until your arm is straight.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
Cable machine
- Cable Overhead Triceps Extension (EZ Bar) Same level
- Triceps Pushdown (Reverse Grip) Easier
Kettlebell
- Kettlebell Overhead Triceps Extension Same level
- Kettlebell Skull Crusher Harder
No equipment
- EZ Bar Overhead Triceps Extension Same level
- Kneeling Bodyweight Triceps Extension Same level
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
- This exercise Single Arm Dumbbell Overhead Triceps Extension
- Harder Dumbbell Skull Crusher
- Harder Bodyweight Triceps Extension
Too hard for now? Start with the Bilateral Dumbbell Triceps Kickback.
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).
