Dumbbell Single-Arm Triceps Extension

Dumbbell Single-Arm Tricep Extension is an isolation exercise that targets the triceps, primarily working the long head. It’s an intermediate-level exercise that builds strength and definition in the upper arms by challenging the triceps through an overhead range of motion.

This exercise can also be performed seated, which provides more stability and reduces the need for core engagement. The standing variation requires greater balance and core activation to maintain posture, making it a more functional movement overall.

By training one arm at a time, the single-arm variation helps correct imbalances between arms, ensuring each side develops strength independently. The overhead position also gives the long head of the triceps a deeper stretch, enhancing the muscle's activation and promoting better growth.

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in one hand.
2. Raise the dumbbell overhead, fully extending your arm with your palm facing forward.
3. Keep your elbow close to your head and slowly lower the dumbbell behind your neck by bending your elbow.
4. Stop when your forearm forms about a 90-degree angle or as far as your mobility allows.
5. Push the dumbbell back up to the starting position, fully extending your arm and squeezing your triceps at the top.
6. Repeat for the desired number of reps, then switch arms.

This exercise has a medium risk due to the overhead position and the potential strain on the elbow and shoulder joints.

One common risk is overextending the elbow, especially when using heavy weights. To avoid injury, start light and prioritize proper form.

Additionally, limited shoulder mobility can lead to poor positioning, increasing strain. Warm up thoroughly and avoid forcing the range of motion beyond what feels natural.