Single-Arm Dumbbell Overhead Tricep Extension

A one-arm overhead tricep extension giving a long, unilateral stretch of the long head and training anti-side-bend core stability.

Equipment

Dumbbell

Experience

beginner

Movement

isolation

Primary muscles

Secondary muscles

Obliques

Instructions

01
Stand or sit holding a dumbbell in one hand overhead, arm fully extended.
02
The palm faces forward; the other hand can hold your waist or an upright for stability.
03
Bend the elbow to lower the dumbbell behind the head in a controlled arc.
04
Keep the upper arm vertical and close to the head throughout.
05
Extend the elbow to return the dumbbell overhead.
06
Complete all reps on one side, then switch.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.