Dumbbell One-Arm Triceps Extension – Video, Form, Technique

Overhead Dumbbell Triceps Extension

Type: Strength Training

Main Muscle Worked: Triceps


Level: Beginner/Intermediate

Rating: 8.5

The one-arm overhead dumbbell triceps extension exercise is an isolation type, single-joint exercise that mainly targets your triceps while involving shoulder & core regions. 

This exercise requires a single dumbbell & is quite effective to add on considerable size & strength to your triceps. 

Be very careful to maintain the proper form while doing the overhead extension exercise – pay more attention to your form than lifting more weight.

If you are a beginner, it is important that you practise this exercise using a lightweight dumbbell because of the severe tension the overhead extension lift puts on the joints and ligaments of the elbow. In time, as your joints and ligaments become stronger then you can increase the amount of weight you use for this exercise.

Read here to learn how to do Single Arm Overhead Tricep Exercise perfectly with VIDEO demonstrating it’s correct form, technique, steps wise instructions  & movements.

Note: The Demonstrating video is given at the end of this article. 

How To Do Dumbbell One-Arm Triceps Extension?

Start Position

Grab a dumbbell with one hand & stand up straight. Raise the dumbbell up to the shoulder height and then extend the arm vertically over your head so that the whole arm is perpendicular to the floor & positioned next to your head with the dumbbell on top of you. The other hand can be used to support the upper arm that has the dumbbell or may be kept behind you by the lower back or grab a fixed surface. Rotate the wrist of the raised arm so that the palm of your hand is facing forward & the pinkie is facing the ceiling. This will be your starting position.


Bending at the elbow, slowly lower the dumbbell downward behind your head while keeping your upper arm stationary. Inhale while performing this movement and pause when your triceps are fully stretched. Now contract your triceps & return to the starting position by pressing the weight upwards as you breathe out. This complete one rep. Perform the desired number of reps  & then do the same number of reps with your opposite arm. This completes one set.   


(i) Make sure that only your forearm moves. The upper arm should remain stationary next to your head, throughout the movement.

(ii) Control the dumbbell weights & keep the movement slow.

Common Mistakes – Dumbbell Single-Arm Overhead Triceps Extension

(i) Using Partial Range Of Motion

A partial range of motion on your overhead extensions does not activate the triceps muscles to their full potential. Try to lower the dumbbell all the way down behind your head before pressing it up until your arm is fully extended over your head in order to maximize this exercise benefits.

(ii) Flaring Out Your Elbows

Flaring the elbows out places heavy strain on your shoulders, putting them at a high risk of injury. Moreover, this also makes your shoulders to take over most of the load, which results into applying a small amount of tension onto the triceps.

When performing any overhead triceps extension, make sure to keep your elbows tucked in by your sides. If you find yourself constantly flaring your elbows, it is most likely you are using too heavy weight. To avoid this, use lower weight dumbbell and determinedly rehearse tucking your elbows in to your side on each repetition until it becomes natural.

Watch this video to learn how to do Single Arm Overhead Triceps Extension Exercise:


Please enter your comment!
Please enter your name here