Single-Arm Overhead Dumbbell Extension

How to perform the Single-Arm Overhead Dumbbell Extension

1. Hold a single dumbbell in one hand and press it overhead until the arm is fully extended, palm facing forward or inward.
2. Working one arm overhead maximizes the long-head stretch and reveals side-to-side triceps differences a two-hand version hides.
3. Keep the working elbow pointing up close to the head, using the free hand to brace the working upper arm if needed.
4. Lower the dumbbell behind the head by bending the elbow, feeling the long head stretch deeply.
5. Keep the upper arm vertical and still so the elbow does not drift forward or out.
6. Extend the elbow to press the dumbbell back overhead, stopping just short of a hard lockout.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Flaring the working elbow out to the side, which loses the long-head stretch.
• •Letting the upper arm drift forward instead of keeping it vertical beside the head.
• •Snapping into a hard overhead lockout that stresses the elbow tendon.
• •Cutting the range short and never lowering the dumbbell fully behind the head.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.