Single-Arm Overhead Dumbbell Triceps Extension

TricepsDumbbell

Seated single-arm tricep extension overhead. Working behind the head stretches the long head of the triceps deeply, while single-arm execution balances left-to-right strength.

How to do it

1Sit upright on a bench with good posture and press a dumbbell straight overhead in one hand.

2Point your working elbow forward and lock it in place.

3Inhale as you smoothly lower the dumbbell behind your head under control.

4Exhale and extend your arm back up by contracting your tricep.

5Complete all reps on one side, then switch to the other.

Common mistakes

Letting your elbow flare out to the side, taking tension off the triceps and stressing the shoulder joint.

Arching your lower back excessively, reducing stability and causing back discomfort.

Dropping the weight quickly at the bottom, creating sudden impact on your elbow tendons.

Breathing

Inhale as you lower the dumbbell behind your head and exhale as you drive it back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.