Single-Arm Overhead Triceps Extension

Unilateral overhead: a great stretch on the long head and focus on each arm.

• Isolation
• Dumbbell
• Beginner

How to do it

• Dumbbell overhead, elbow pointing at the ceiling
• Lower behind your head by bending your elbow
• Extend without moving your upper arm

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Moving your elbow outwards
• Using shoulder momentum

Muscles worked

Primary

• Triceps

Alternatives

• Overhead Cable Triceps Extension
• Overhead Barbell Triceps Extension