Single Arm Overhead Extension
Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Single Arm Overhead Extension is a isolation pushing movement that primarily targets your triceps. Use for unilateral long head work.
Everything You Need to Know About the Single Arm Overhead Extension
The Single Arm Overhead Extension is a good for beginners exercise that targets your Triceps (long head). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral long head work. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting focused isolation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single Arm Overhead Extension
Primary
Secondary
Stabilizers
Single Arm Overhead Extension form guide
- 1
Stand or sit holding dumbbell in one hand overhead.
- 2
Keep upper arm close to ear, arm fully extended.
- 3
Lower dumbbell behind head by bending elbow.
- 4
Keep upper arm stationary throughout.
- 5
Extend elbow to raise weight back up.
- 6
Complete reps then switch arms.
What are the best tips for the Single Arm Overhead Extension?
Allows focus on each tricep individually.
Use other hand to stabilize working arm if needed.
Great for fixing imbalances.
What are common Single Arm Overhead Extension mistakes to avoid?
Letting elbow drift forward.
Letting your elbows drift wide during the Single Arm Overhead Extension shifts load onto your shoulder joint instead of your Triceps (long head). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
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 takes work away from your Triceps (long head) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Single Arm Overhead Extension right for you?
All levels wanting focused isolation.
How to Program the Single Arm Overhead Extension
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per arm. Rest 30-45 seconds.
What are good alternatives to the Single Arm Overhead Extension?
Overhead Tricep Extension
Tricep Pushdown
Tricep Kickback
Other Variations
- Seated Single Arm Extension
- Cable Single Arm Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Arm Overhead Extension — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Control the weight.
- Keep upper arm stable.