Arms / Beginner / Isolation (single joint)

Standing One-Arm Overhead Dumbbell Triceps Extension

A single-arm overhead dumbbell extension that emphasizes the long head of the triceps.

At a glance

Primary

Triceps

Secondary

Abs

Equipment

Dumbbells

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand tall holding a dumbbell in one hand and press it straight overhead.
2. Keeping the upper arm vertical and close to your head, bend the elbow to lower the dumbbell behind your head.
3. Extend the elbow to raise the dumbbell back overhead.
4. Complete the set and switch arms.

Tips

• Keep the elbow pointing up, not flaring out.
• Brace your core to avoid arching your lower back.

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