Single Arm Overhead Tricep Extension
Equipment Needed
About This Exercise
An isolation exercise that targets the long head of the tricep by extending a dumbbell overhead one arm at a time. The unilateral execution helps correct strength imbalances and allows for a deep stretch at the bottom of the movement.
How to Perform
- 1
Setup
Stand or sit with feet shoulder-width apart. Hold a dumbbell in one hand and press it overhead with your arm fully extended. Your palm should face forward or inward.
- 2
Lower
Keeping your upper arm stationary and close to your head, bend your elbow to lower the dumbbell behind your head. Lower until you feel a deep stretch in the tricep.
- 3
Bottom Position
Pause briefly at the bottom with the dumbbell behind your head and your elbow pointing toward the ceiling.
- 4
Extend
Contract your tricep to extend your arm back to the fully straight starting position. Squeeze at the top and repeat for all reps before switching sides.
Form Tips
- •Keep your upper arm locked in place next to your head
- •Elbow points straight up toward the ceiling throughout
- •Control the weight on the way down — get a full stretch
- •Brace your core to avoid arching your back
Common Mistakes to Avoid
- •Letting the elbow flare out to the side
- •Moving the upper arm instead of isolating the forearm
- •Using too heavy a weight and losing form
- •Arching the lower back excessively
Primary Muscles
Secondary Muscles
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