DB ONE ARM EXTENSION
Unilateral Triceps Developer
Primary Muscles
Exercise Description
Hold a dumbbell overhead with one arm, elbow pointing up. Lower the dumbbell behind your head by bending the elbow, keeping the upper arm stationary. Extend the arm back to the starting position.
How To Perform
Stand or sit with your back straight, holding a dumbbell in one hand.
Raise the dumbbell overhead with your arm fully extended, elbow pointing up.
Keep your upper arm close to your head and stationary throughout the movement.
Lower the dumbbell behind your head by bending at the elbow in a controlled manner.
Feel the stretch in your triceps at the bottom position.
Extend your arm back to the starting position by contracting your triceps.
Complete all reps on one side before switching to the other arm.
Expert Tips
Keep upper arm stationary - Only your forearm should move. Keep your upper arm vertical and close to your head.
Control the weight - Use a weight you can control through the full range of motion. Don't let the dumbbell pull you.
Full range of motion - Lower the dumbbell until you feel a good stretch, then fully extend at the top.
Stabilize your core - Keep your core engaged to prevent arching your back, especially when standing.
Common Mistakes
Moving the upper arm - Letting the upper arm drift forward or backward reduces triceps isolation.
Using too much weight - Excessive weight leads to poor form and potential elbow strain. Start lighter.
Arching the back - Hyperextending the lower back to move the weight is dangerous. Keep core engaged.
Partial range of motion - Not lowering far enough or not fully extending reduces effectiveness.
Info – DB One Arm Extension
The single-arm dumbbell overhead extension is an excellent isolation exercise for the triceps, particularly targeting the long head. Performing the exercise unilaterally allows you to focus on each arm individually, helping to identify and correct strength imbalances while providing a deep stretch at the bottom of the movement.
Common mistakes include moving the upper arm (which reduces isolation), using too much weight, arching the back, and using partial range of motion. Focus on keeping your upper arm vertical and stationary, using a weight you can control through the full range of motion, and maintaining core engagement to protect your lower back. The unilateral nature of this exercise also helps improve shoulder stability.
Equipment Required
Dumbbell