Dumbbell One-Arm Triceps Extension
A single arm overhead triceps extension using one dumbbell, which isolates the triceps through a long range of motion. It is best attempted once basic overhead positions feel comfortable.
How to do the dumbbell one-arm triceps extension
- Sit or stand holding a dumbbell in one hand, then bring it up to shoulder height.
- Extend your arm straight overhead so it is perpendicular to the floor and close to your head.
- Rotate your wrist so your palm faces forward with your pinkie toward the ceiling; this is your starting position.
- Keeping your upper arm still, slowly lower the dumbbell behind your head as you inhale.
- Pause once your triceps feel fully stretched, then extend your arm back up as you exhale.
- Complete your reps on one side, then switch arms and repeat.
Original library instructions (6 steps)
- 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.
- 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.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions and switch arms.
Common mistakes
- Letting the upper arm swing forward or back during the movement; keep it fixed next to your head.
- Using the free hand to support the working arm without stabilizing the elbow properly; brace the upper arm firmly.
- Choosing a weight too heavy to control safely overhead; start lighter than you think.
- Rushing the lowering phase; control the dumbbell down slowly to protect the elbow.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps per arm, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use your free hand to lightly support your working upper arm for extra stability during the set.
- Keep the movement slow, since the stretched position at the bottom asks a lot of the elbow joint.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the one arm triceps extension good for beginners?
It is better attempted once you are comfortable holding weight overhead, since the stretched bottom position needs some shoulder control.
What muscles does the one arm triceps extension work?
It is focused entirely on the triceps, extending the arm from a fully bent to a fully straight position overhead.
