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Dumbbell One-Arm Triceps Extension

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Triceps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps

How to perform Dumbbell One-Arm Triceps Extension

  1. Step 1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
  2. Step 2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
  3. Step 3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
  4. Step 4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
  5. Step 5. Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
  6. Step 6. Repeat for the recommended amount of repetitions and switch arms.

Frequently asked questions

Which specific muscles does the one-arm overhead extension target?

The exercise primarily isolates the triceps brachii, with a significant emphasis on the long head due to the shoulder being in a flexed position.

How should I position my elbow to ensure proper form?

Keep the working elbow pointed toward the ceiling and close to the head. Avoid letting the arm flare outward to maintain tension on the triceps throughout the movement.

What is a common mistake to avoid during this exercise?

Excessively arching the lower back is a frequent error. Engage the core and maintain a neutral spine to stabilize the torso while the weight is overhead.

How can beginners modify this movement if it feels unstable?

Beginners can perform the exercise seated to provide more spinal support. Alternatively, using both hands on a single dumbbell can help manage the weight more easily.

What are the recommended sets and reps for triceps growth?

Perform 3 to 4 sets of 10 to 15 repetitions per arm. This higher rep range is effective for hypertrophy while minimizing excessive strain on the elbow joint.

Sample sets & reps for Dumbbell One-Arm Triceps Extension

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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