Single arm overhead extensions
Single arm overhead extensions target the long head of the triceps with unilateral focus and dumbbell loading. The unilateral nature addresses imbalances while the overhead position emphasises long head development. The exercise complements bilateral work effectively. Here is how to perform them.
What single arm overhead extensions train
Single arm overhead extensions emphasise the long head of the triceps with unilateral focus.
Primary mover
The triceps brachii does the work with substantial long head emphasis. The overhead position stretches the long head producing better recruitment. The single arm nature allows concentrated attention on each side independently.
Long head focus
The overhead position is particularly effective for the long head. The single arm version intensifies the focus by working one side at a time. Combined approach produces excellent long head stimulus that bilateral work matches but does not exceed.
Imbalance addressing
Each arm works independently. Strength differences become apparent and addressable. The unilateral loading prevents stronger sides from compensating. Trainees with significant asymmetries benefit substantially from single arm overhead work.
Setup and execution
Single arm overhead extension setup requires attention to body position and grip.
Starting position
Stand or sit holding a dumbbell in one hand. Press the dumbbell overhead with arm extended. Palm facing forward or neutral grip. Free arm at side or used for balance. Position should feel stable. Core engaged.
The lowering phase
Bend elbow lowering the dumbbell behind the head. Keep upper arm stationary pointing up. Only forearm moves. The dumbbell travels down behind the head. Maintain control throughout the descent.
The press up
Extend elbow pressing the dumbbell back to starting position overhead. Maintain upper arm position. Squeeze triceps at full extension. The press uses pure elbow extension. Smooth controlled tempo throughout.
Common mistakes
Upper arm moving during the rep. Insufficient stretch at the bottom. Using too much weight forcing form breakdown. Hitting the head with the dumbbell. Most issues affect long head recruitment.
How to use the exercise
Single arm overhead extensions fit specific programming purposes within tricep training.
For long head and balance
Combine long head emphasis with imbalance correction in one exercise. The combination suits trainees prioritising both aspects. The unilateral overhead position uniquely addresses both training needs simultaneously.
Sets and reps
8 to 15 reps per arm work well. 3 to 4 working sets per arm typically appropriate. Match volume across both arms regardless of stronger side. The weaker arm dictates total volume for balanced development.
Position in workout
Use as accessory work after heavier bilateral exercises. The single arm focused nature suits middle to late session placement. Moderate loading with quality execution produces best results.
Standing or seated
Standing engages more stabilisers and demands core work. Seated provides more isolated tricep focus. Both work. Most trainees benefit from including both at different times in programming.
Single arm overhead extensions sit within the Tricep Exercises hub alongside other overhead and unilateral movements. For the complete library, see our Tricep Exercises Hub.
More tricep exercises from the hub
This guide sits inside the Tricep Exercises hub covering every effective tricep movement from pushdowns and dips to overhead extensions and skullcrushers. Head back to the hub for the complete library and build your tricep session.
Keep training
For bilateral version, our Overhead Dumbbell Tricep Extensions covers two handed work. Single Arm Kettlebell Extensions covers kettlebell version. And Single Arm Cable Extensions covers cable unilateral work.
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Overhead Dumbbell Tricep Extensions
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