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Single-Arm Tricep Extension 10s · no sound

Single-Arm Tricep Extension

A seated single-arm overhead extension, lowering one dumbbell behind the head and pressing it back to lockout.

Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation, Push
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How to do it

  1. Sit upright on a flat bench with your feet flat and about hip-width apart.
  2. Press one dumbbell overhead until the arm is straight and beside your ear.
  3. Point the working elbow at the ceiling and rest your free hand on your thigh.
  4. Bend the working elbow to lower the dumbbell behind your head.
  5. Press the dumbbell back overhead without letting the upper arm drift.
  6. Finish the set, then move the weight to the other arm and repeat.

Common mistakes

  • Letting the elbow flare out to the side, which shortens the stretch on the long head.
  • Leaning the torso away from the working arm, which hides how much the shoulder is helping.
  • Choosing a weight that drags the arm out of position behind the head, which strains the elbow.
  • Cutting the descent short, which skips the stretched range the overhead position exists for.

Muscles worked

Primary
Triceps

Same movement, other equipment

Reverse-Grip Tricep Pushdown Beginner Reverse-Grip Tricep Pushdown Triceps Cable Machine Single-Arm Overhead Cable Extension Beginner Single-Arm Overhead Cable Extension Triceps Cable Machine JM Press Advanced JM Press Triceps Barbell

Similar exercises

Close-Grip Push-Up off a Dumbbell Intermediate Close-Grip Push-Up off a Dumbbell Triceps Dumbbell Dumbbell Decline Skullcrusher Beginner Dumbbell Decline Skullcrusher Triceps Dumbbell Dumbbell Seated Overhead Tricep Extension Intermediate Dumbbell Seated Overhead Tricep Extension Triceps Dumbbell Dumbbell Skullcrusher Beginner Dumbbell Skullcrusher Triceps Dumbbell Dumbbell Tricep Kickback Beginner Dumbbell Tricep Kickback Triceps Dumbbell

Good to know

What muscles does the Single-Arm Tricep Extension work?
Mainly the triceps.
What equipment do you need for the Single-Arm Tricep Extension?
It uses dumbbells. Without it, the Reverse-Grip Tricep Pushdown and the Single-Arm Overhead Cable Extension train the same muscles the same way.
Is the Single-Arm Tricep Extension good for beginners?
GymVim rates it beginner.

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