Standing Single Arm Dumbbell Overhead Triceps Extension
In SetGrip: Dumbbell Overhead Triceps Extension (Standing, Single Arm)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Holding one dumbbell overhead with a single arm gives every rep an honest audit: no second hand to help, no bench to hide behind, just one triceps working through the stretch behind your head. Loads stay small, often a third of your two-hand overhead weight, and the free arm can rest across your ribs for balance.
How to do the Standing Single Arm Dumbbell Overhead Triceps Extension
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise the dumbbell overhead, fully extending your arm.
- Keep your upper arm close to your head and perpendicular to the ground.
- Slowly lower the dumbbell behind your head, bending your elbow.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Standing Single Arm Dumbbell Overhead Triceps Extension work?
The Standing Single Arm Dumbbell Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Standing Single Arm Dumbbell Overhead Triceps Extension good for beginners?
Yes. The Standing Single Arm Dumbbell Overhead Triceps Extension is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Standing Single Arm Dumbbell Overhead Triceps Extension?
If you cannot do the Standing Single Arm Dumbbell Overhead Triceps Extension, try the Single Arm Reverse Grip Cable Triceps Pushdown, the Banded Single Arm Side Triceps Extension or the Machine Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Standing Single Arm Dumbbell Overhead Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.