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Triceps · Intermediate

Dumbbell One-Arm Overhead Triceps Extension

Standing or unsupported unilateral overhead elbow extension emphasizing the triceps long head with controlled shoulder position.

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Exercise overview

Training details

TricepsCore

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand or sit with a dumbbell in one hand and lift it above your head.
  2. 02Keep your arm close to your head and elbow in.
  3. 03With control, lower the dumbbell behind your head while keeping your upper arm stationary.
  4. 04Raise the dumbbell back to the starting position while engaging your triceps.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One-Arm French Press on Stability BallRelated variationSeated Dumbbell One-Arm Overhead Triceps ExtensionRelated variationCable Triceps PushdownRelated variationCable Straight-Bar Triceps PushdownRelated variationCable V-Bar Triceps PushdownRelated variationRope Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Overhead Single-Arm Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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