Dumbbell Overhead Single-Arm Extension
The single-arm overhead dumbbell extension isolates each tricep independently in a fully stretched overhead position. Working one arm at a time ensures balanced development and allows you to address weaknesses on either side.
How to Perform
Hold a dumbbell in one hand and press it overhead to full lockout.
Lower the dumbbell behind your head by bending at the elbow, keeping the upper arm vertical.
Descend until you feel a deep stretch — your forearm should nearly touch your bicep.
Extend back to lockout by squeezing the tricep, keeping the elbow pointed at the ceiling.
Common Mistakes to Avoid
Letting the elbow drift forward and outward instead of keeping it pointed straight up.
Using momentum by swinging the dumbbell and arching the back.
Not going deep enough on the stretch, which limits long head activation.
Tilting the torso to the side to compensate for the unilateral load.
Muscle Activation
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