Triceps
Single Arm Overhead Extension
The Single Arm Overhead Extension is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 44%, triceps (lateral head) 21% and triceps (medial head) 17%.
Also known as: single arm overhead tricep extension (handle)
How to do it
- Stand with feet hip-width and hold a dumbbell in your working hand.
- Press it overhead so the arm is straight, palm facing in.
- Bend the elbow to lower the dumbbell behind your head toward the opposite shoulder.
- Go down until you feel a full stretch along the back of the arm, upper arm still pointing up.
- Straighten the elbow to raise the dumbbell back overhead.
Tips
- Hold the working elbow with your free hand to keep it pointing up.
- Stay tall and keep the ribs down.
Common mistakes
- Letting the upper arm drop forward so the elbow points ahead.
- Leaning sideways away from the working arm.
Muscles worked by the Single Arm Overhead Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm at a time. Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Single Arm Overhead Extension alternatives
Same equipment
Different equipment
- Single Arm Cuff Tricep Extension
- Single Arm Overhead Tricep Extension (No Attachment)
- Band Overhead Tricep Extension
No equipment
Make it harder
- Single Arm Cuff Tricep Extension
- Single Arm Overhead Tricep Extension (No Attachment)
- Low Cable Overhead Extension
- Overhead EZ Bar Extension
Similar exercises
Frequently asked questions
What muscles does the Single Arm Overhead Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Single Arm Overhead Extension good for beginners?
Yes. The Single Arm Overhead Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Single Arm Overhead Extension?
For example the Single Arm Cuff Tricep Extension, Single Arm Overhead Tricep Extension (No Attachment) and Band Overhead Tricep Extension. They train mostly the same muscles, some with different equipment.
How do you make the Single Arm Overhead Extension harder?
Add weight or reps, or move on to the Single Arm Cuff Tricep Extension and Single Arm Overhead Tricep Extension (No Attachment).
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
Log your sets in Zulta
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