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Exercise guide
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.
What this exercise works
- Muscles
- triceps brachii · obliques
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand or sit holding a dumbbell in one hand overhead, arm fully extended.
- The palm faces forward; the other hand can hold your waist or an upright for stability.
- Bend the elbow to lower the dumbbell behind the head in a controlled arc.
- Keep the upper arm vertical and close to the head throughout.
- Extend the elbow to return the dumbbell overhead.
- Complete all reps on one side, then switch.
Technique cues and common mistakes
- Only the forearm moves — the upper arm stays glued in place.
- Don't let the torso lean to the side; this is also a core exercise.