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Triceps · Intermediate

Dumbbell Standing One-Arm Overhead Triceps Extension

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.

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Exercise overview

Training details

Triceps

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. 02Raise the dumbbell above your head, arm fully extended.
  3. 03Bend at the elbow to lower the dumbbell behind your head, keeping your upper arm stationary.
  4. 04Extend your arm back to the starting position.
  5. 05Repeat for the prescribed repetitions and switch arms.

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Variations

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

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Alternatives

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

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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