Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
See how Single Arm Overhead Extension could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Single arm overhead extensions let you focus completely on one tricep at a time, revealing and correcting strength imbalances. The unilateral approach also allows greater range of motion since there is no bar connecting your hands. Each arm works through its natural path for maximum long head stretch.
When to use it
Use for unilateral long head work.
Who it's for
All levels wanting focused isolation.
Hold the dumbbell overhead with your working arm, upper arm close to your ear. Use your free hand to support your working elbow if needed for stability. Lower the dumbbell behind your head until you feel a stretch, then extend back up. Complete all reps on one arm before switching.
Also targets: Shoulders
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Stand or sit holding dumbbell in one hand overhead.
Keep upper arm close to ear, arm fully extended.
Lower dumbbell behind head by bending elbow.
Keep upper arm stationary throughout.
Extend elbow to raise weight back up.
Complete reps then switch arms.
Allows focus on each tricep individually.
Use other hand to stabilize working arm if needed.
Great for fixing imbalances.
Use single arm overhead extensions to address tricep imbalances, increase mind-muscle connection, or when bilateral overhead work bothers your shoulders. They fit well as a secondary movement after heavier tricep work, in moderate to high rep ranges (12-15+).
Letting elbow drift forward.
Letting your elbows drift away from the intended path during the Single Arm Overhead Extension can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Moving upper arm for optimal results.
During any pressing movement like the Single Arm Overhead Extension, this mistake reduces how effectively your Triceps (long head) can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps (long head) driving the movement, something is off.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Single Arm Overhead Extension makes the movement harder to control and can shift work away from your Triceps (long head). Use a load you can move smoothly through the intended range.
All levels wanting focused isolation.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per arm. Rest 30-45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single Arm Overhead Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Single Arm Overhead Extension
The Single Arm Overhead Extension primarily targets the Triceps (long head), making it an effective exercise for triceps development. Secondary muscles worked during the Single Arm Overhead Extension include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
Our library labels Single Arm Overhead Extension as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Arm Overhead Extension. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Arm Overhead Extension is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Single Arm Overhead Extension include: Overhead Tricep Extension, Tricep Pushdown, Tricep Kickback. These exercises target similar muscle groups as the Single Arm Overhead Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.