Single Arm Dumbbell Overhead Extension: How-to, Tips & More
The Single Arm Dumbbell Overhead Extension is a beginner isolation exercise for your triceps. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Single Arm Dumbbell Overhead Extension
- Stand tall and hold one dumbbell overhead with a straight arm.
- Keep your upper arm close to your head.
- Bend your elbow to lower the dumbbell behind your head.
- Straighten your arm, then switch sides after the set.
Single Arm Dumbbell Overhead Extension tips
- Support the working arm with your free hand if it drifts.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Single Arm Dumbbell Overhead Extension alternatives
Dumbbell Kickback
Triceps
Dumbbell Skullcrusher
Triceps
Floor Dumbbell Triceps Extension
Triceps
Incline Dumbbell Triceps Extension
Triceps
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Single Arm Dumbbell Overhead Extension work?
The Single Arm Dumbbell Overhead Extension mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Arm Dumbbell Overhead Extension good for beginners?
Yes. The Single Arm Dumbbell Overhead Extension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Arm Dumbbell Overhead Extension?
You need dumbbells.
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