Standing one-arm overhead dumbbell triceps extension

Exercise details

• Target muscle: Triceps brachii
• Synergists: None
• Mechanics: Isolation
• Force: Push

Starting position

1. Stand holding a dumbbell in one hand using a neutral grip.
2. Lift the dumbbell up over your head and slightly back, with your elbow bent and pointed up towards the ceiling.

Execution

1. Exhale while pushing the dumbbell upwards until your arm is extended. Keep your elbow close to your head and the dumbbell behind your head.
2. Inhale as you lower the dumbbell back to the starting position.
3. Repeat for the prescribed number of repetitions.
4. Repeat with the opposite arm.

Comments and tips

• Only your forearm should move. Keep your torso and upper arm still.
• Keep your elbow close to your head so that your triceps brachii muscle is emphasized.
• If you find that you have to move your elbow out to the side or away from your head to raise the dumbbell, the dumbbell is too heavy. Switch to a lighter weight.
• For your safety, do not raise the dumbbells directly over your head. Keep the dumbbell behind your head even when your elbows are extended to avoid any injuries.
• You may also try lifting the dumbbell using both arms, as in the standing dumbbell overhead triceps extension.
• See also the standing overhead one-arm cable triceps extension and seated two-arm overhead dumbbell triceps extension video.

Standing one-arm overhead dumbbell triceps extension video

Sources

ExRx.net, Elbow Articulations