Arms · Isolation

Single Arm Overhead Dumbbell Triceps Extension

An isolation exercise targeting the triceps, particularly the long head, by extending a dumbbell overhead with one arm. The overhead position puts the long head under a stretch it never gets from pushdowns, and single-arm work lets you spot and fix a weaker side directly. It needs nothing but one dumbbell, which makes it the default long-head exercise for home training.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Dumbbell Isolation Push
single-arm-overhead-dumbbell-triceps-extension-poster
  • Level Beginner
  • Equipment Dumbbell
  • Primary Muscles Triceps
  • Movement Isolation Push

Demonstration

Watch the Form Demo

Technique

How to Do the Single Arm Overhead Dumbbell Triceps Extension

  1. Stand or sit tall holding one dumbbell overhead with a straight arm.
  2. Keep that upper arm vertical, close beside your ear.
  3. Bend at the elbow to lower the dumbbell behind your head.
  4. Descend until you feel a deep stretch in the triceps.
  5. Extend back to a straight arm, squeezing at the top.
  6. Finish the set, then switch arms and match the reps exactly.

Anatomy

Muscles Worked

arms
Primary muscles
Triceps

Do This

Form Cues

  • Keep the upper arm vertical and beside your ear throughout.
  • Let the dumbbell drop behind the head for a full stretch.
  • Support the working elbow with the free hand if it drifts.
  • Brace your core and keep your ribs down so the lower back does not arch as the weight goes behind you.

Avoid This

Common Mistakes

  • Letting the elbow flare out to the side.
  • Shortening the range and stopping halfway down.
  • Arching the lower back to press the weight up.
  • Choosing a dumbbell you cannot control in the stretched position, which is exactly where control matters most.

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Variations & Related Exercises

Variations of this lift

Trains the same muscles

Put It Into Practice

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