Dumbbell exercise

Single Arm Dumbbell Tricep Extension form, muscles worked, and workout tracking

The single-arm dumbbell tricep extension is an overhead isolation movement performed one arm at a time, loading the long head of the triceps in its stretched position while the free hand can support or spot. Lifters use it to fix side-to-side strength differences and to target the long head for hypertrophy, since unilateral work allows stricter form and a deeper focus on each arm.

Single Arm Dumbbell Tricep Extension illustration

How to do Single Arm Dumbbell Tricep Extension

  1. 1Sit or stand tall holding one dumbbell, press it overhead, and position your upper arm vertically beside your ear.
  2. 2Support your working elbow or your torso with your free hand if needed, and brace your core to avoid arching your lower back.
  3. 3Inhale as you bend the elbow, lowering the dumbbell behind your head until you feel a full stretch in the triceps.
  4. 4Keep the upper arm still; do not let the elbow drift out to the side or the shoulder drop.
  5. 5Exhale as you extend back to a straight arm, squeezing the triceps at the top; complete all reps, then switch arms.

Related exercises

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Assisted Chin-up (Machine)

Arms · Assisted Bodyweight

Bench Dip

Arms · Reps Only

Bench Press - Close Grip (Barbell)

Arms · Barbell

Track Single Arm Dumbbell Tricep Extension in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.