How many reps of the single-arm overhead dumbbell triceps extension should you do per arm when you are new to the exercise?

Work each arm for 2 to 3 sets of 10 to 12 reps, always matching the weaker arm's set count and load before deciding whether to add weight. Progress the lagging arm first if you notice a gap, then bring the stronger arm up to it.

What's a substitute for the single-arm overhead dumbbell triceps extension?

A single-arm cable overhead extension or a band pressed overhead in one hand give the same unilateral stretch when a dumbbell isn't available.

When should I use the single-arm overhead dumbbell triceps extension over the two-arm version?

Reach for the single-arm version when one arm is noticeably weaker or you want to fix a side-to-side imbalance; it takes longer to get through a workout, so it's not the best pick when both arms are already even and you're short on time.

Intermediate

Single-Arm Overhead Dumbbell Triceps Extension

Working one arm at a time exposes side-to-side strength differences and lets you fully control the path of the dumbbell. Like all overhead work it stretches and emphasizes the long head. It's ideal for accessory volume and evening out arm imbalances.

Equipment: Dumbbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Stand or sit tall and press a dumbbell overhead in one hand with a neutral grip.
2
Point your elbow up and forward, keeping the upper arm close to your ear.
3
Support the working arm lightly with your free hand if needed for stability.
4
Lower the dumbbell behind your head by bending only the elbow.
5
Reach a full stretch, then extend the elbow back to lockout.
6
Finish all reps, then switch arms.

Tips

Keep the working elbow high and still; don't let it drift outward.
Brace your core to avoid leaning away from the working side.
Match reps and tempo on both arms to keep them balanced.

Variations

Common mistakes

The working elbow drifts out to the side as the weight drops, letting the shoulder take over the last few degrees of the stretch.
Leaning the torso away from the working arm turns the set into an oblique exercise instead of isolating the triceps.
Rushing through the light arm to match the strong arm's rep speed defeats the point of training each side separately.
The free hand ends up doing most of the bracing at the elbow, letting the working arm relax instead of controlling its own descent.

Frequently asked

How many reps of the single-arm overhead dumbbell triceps extension should you do per arm when you are new to the exercise?: Work each arm for 2 to 3 sets of 10 to 12 reps, always matching the weaker arm's set count and load before deciding whether to add weight. Progress the lagging arm first if you notice a gap, then bring the stronger arm up to it.
What's a substitute for the single-arm overhead dumbbell triceps extension?: A single-arm cable overhead extension or a band pressed overhead in one hand give the same unilateral stretch when a dumbbell isn't available.
When should I use the single-arm overhead dumbbell triceps extension over the two-arm version?: Reach for the single-arm version when one arm is noticeably weaker or you want to fix a side-to-side imbalance; it takes longer to get through a workout, so it's not the best pick when both arms are already even and you're short on time.

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