Single Dumbbell Overhead Tricep Extension
Auto DetectedAn isolation exercise where a single dumbbell is held with both hands overhead to extend the elbows, targeting the triceps long head for hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Rear Delts
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet shoulder-width apart, cupping the head of one dumbbell with both hands and pressing it directly overhead with arms extended.
- Keep your upper arms close to your ears and stationary.
- Bend your elbows to lower the dumbbell behind your head.
- Descend until you feel a deep stretch in the triceps.
- Extend your elbows to drive the weight back to the starting position.
- Squeeze the triceps at the top.
Coaching Tips
Form Cues
- Elbows in
- Ribs down
- Full stretch
- Biceps by ears
Breathing
Inhale as you lower the weight behind your head; exhale as you extend your arms overhead.
Tempo
3-1-1
Range of Motion
Lower until elbows are bent past 90 degrees; extend to full lockout overhead.
Safety
Safety Notes
- Ensure a secure grip on the dumbbell head
- Avoid hitting head or neck with the weight
- Stop if you feel sharp shoulder pain
Spotting
Spotter stands behind and can support the wrists or the dumbbell if the lifter fails.
Common Mistakes
- Flaring elbows wide
- Arching lower back
- Using momentum
- Incomplete range of motion
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate elbow extension range
Build Up First
- Basic overhead pressing form
- Core bracing technique
Also known as
Two Handed Overhead Tricep Extension, Standing Dumbbell Tricep Extension, Overhead Dumbbell Extension
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