About this exercise
The dumbbell standing one-arm extension is an effective exercise for isolating and targeting the triceps, helping to build strength and muscle definition in the back of the upper arm.
One arm overhead extension
Step by step instructions, muscle activation and variants for the One arm overhead extension.
EasyTriceps
How to Perform
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your arm fully extended above your head.
- Keep your core engaged and your back straight throughout the exercise.
- Bend your elbow to lower the dumbbell behind your head, keeping your upper arm stationary.
- Extend your arm back to the starting position by straightening your elbow.
- Repeat the movement, maintaining control and proper form throughout.
- Switch arms and repeat the exercise for the other side.
Muscle Activation
Primary
Triceps
About the One arm overhead extension
The One arm overhead extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
