Single-Arm Dumbbell Overhead Triceps Extension
Why it matters
The Overhead Triceps Extension builds strength and size in your triceps. As an isolation movement, it targets those muscles directly to build size and balance.
How to do it
- Choose a pair you can control for every planned rep and get them into position cleanly.
- Set your ribs down and squeeze your glutes before you press overhead.
- Set your upper arms in position and keep your elbows pointing forward.
- Start with the resistance under control and your elbows fixed.
- Straighten your elbows to a full lockout.
- Squeeze your triceps at full lockout.
- Bend your elbows under control back to the start.
- Complete all your reps on one side, then repeat with the other, matching the reps on your weaker side.
Coaching cues
- Finish with the weight stacked over the middle of your foot, not out in front.
- Keep your elbows fixed and pointing forward the whole set.
- Lock out fully to finish each rep.
- Keep your upper arms still and move only at the elbow.
- Keep your elbows fixed and lock out fully to load your triceps.
Watch out for
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Arching the lower back to get the weight up.
This takes work off the target muscle and reduces what you get from the set.
Instead Brace your midsection and stop the rep where your position holds.
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Letting the elbows flare and drift to recruit the shoulders.
Flaring brings your shoulders in and takes the work off your triceps.
Instead Keep your elbows tucked and pointing forward throughout.
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Stopping short of a full lockout.
Skipping lockout leaves the peak triceps contraction untrained.
Instead Straighten your arms completely at the end of each rep.
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Using body swing or momentum to move through the rep.
Body english takes the work off the muscle you are trying to train.
Instead Keep your torso still and move only at the elbow joint.
The detail
- Tempo
- Extend with intent, return for about two counts.
- Breathing
- Exhale as you extend, breathe in as you return.
- Range of motion
- Move from a full stretch at the elbow to a complete lockout. Take the triceps through its full working range each rep.
- Setting up
- Choose a pair you can control for every planned rep and get them into position cleanly.
- If you are new to it
- Use a load light enough to keep your elbows still.
- Once it is easy
- Pause at full lockout for a one-count contraction.