Single-Arm Dumbbell Triceps Extension
Muscles worked
Instructions
- 1Grab 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.
- 2Clean 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.
- 3Rotate 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.
- 4Slowly 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.
- 5Return 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.
- 6Repeat for the recommended amount of repetitions and switch arms.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Dumbbell Triceps Extension
The single-arm dumbbell triceps extension is a unilateral isolation exercise that trains each triceps independently, which helps correct strength imbalances between the two arms. Sitting or standing, you hold the dumbbell overhead with your arm extended by your ear, then lower the weight behind your head by bending only the forearm before raising it back while contracting the triceps. This movement isolates the triceps effectively through the full range, especially in the stretched position. Training one arm at a time also demands better shoulder and core stability, making it a great complement to heavier bilateral pressing exercises.
check_circleBenefits
- check_circleCorrects strength imbalances between the two arms
- check_circleFull triceps isolation through the entire range of motion
- check_circleBuilds shoulder and core stability
lightbulbExecution tips
- lightbulbKeep the upper arm completely still next to your head
- lightbulbLower the dumbbell under control until fully stretched
- lightbulbUse your free hand to support the working arm if needed
- lightbulbFinish each rep with a strong triceps squeeze
warningCommon mistakes
- warningLetting the elbow drift away from the side of the head
- warningUsing a weight too heavy for clean technique
- warningSwinging the torso to help the movement
- warningNot controlling the lowering phase behind the head
helpFrequently asked questions
Why train one arm at a time?expand_more
It corrects strength differences between sides and improves focus on the target muscle.
Standing or seated, which is better?expand_more
Seated with back support gives more stability for isolating the triceps; standing demands more core bracing.
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