Description:
The Dumbbell Single Arm Overhead Triceps Extension is an exercise for the triceps, the muscle on the back of the upper arm. Overhead extensions stretch and load the long head of the triceps. Keep the elbows tucked and pointing forward.
Benefits:
- Builds size and strength in the triceps.
- Improves pressing lockout strength.
- Develops the back of the upper arm.
- Supports bench press and overhead press.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Triceps Brachii
Secondary Muscles
- Anconeus
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Hold the weight overhead with your elbows bent and pointing forward.
- Keeping your upper arms still, extend your elbows to press the weight up overhead.
- Squeeze the triceps at the top.
- Lower under control behind your head.
- Repeat for the desired reps.
Common Mistakes:
- Letting the elbows flare or drift out of position.
- Using momentum instead of the triceps.
- Cutting the range of motion short.
- Not locking out fully at the end.
Variations:
- Cable Rope Pushdown
- Dumbbell Overhead Triceps Extension
- Barbell Close Grip Bench Press
- Triceps Bench Dips
Safety Tips:
- Keep the elbows stable and move only at the elbow.
- Use a weight you can control through a full range.
- Warm up the elbows before heavy extension work.
- Stop if you feel elbow pain.
Additional Information:
Overhead extensions stretch and load the long head of the triceps. Keep the elbows tucked and pointing forward.
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