Standing One-Arm Dumbbell Triceps Extension

Also called one-arm overhead extension and single-arm overhead triceps extension.

Works

Triceps, plus chest and shoulders

Equipment

Dumbbells

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.

1. This will be your starting position.
2. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
4. Repeat for the recommended amount of repetitions.
5. Switch arms and repeat the exercise.

Cues

• Dumbbell overhead, arm straight.
• Elbow in, pointing up.
• Lower behind the head.
• Straighten fully, pause.

Common mistakes

• Elbow drifting out.
• Leaning to one side.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

Swap for