Single Arm Triceps Extension
Primary Muscle Group: Triceps
Secondary Muscle Group: NA
Equipment Needed: Dumbbells
The Benefits of Single Arm Triceps Extension
Single Arm Overhead Triceps Extension is a variation of the overhead dumbbell triceps extension and an exercise used to isolate the muscles of the triceps.
Single Arm Overhead extension exercises are particularly useful in targeting the long head of the triceps muscle. Having a larger and denser long head will give you an overall appearance of a larger triceps.
Isolation exercises for the triceps are particularly useful for those looking to achieve aesthetics. They can also be helpful for those looking to increase their strength on other pressing motions.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Single Arm Triceps Extension
Make sure you have full control over the weight at all times because your shoulder joint is in an extremely vulnerable position if you lose control of the weight. Because you are using one arm at a time means you have less stability over the dumbbell vs the two handed variation, so be extra cautious. If your shoulder over rotates behind your head it is highly likely it would pop out of place causing a dislocation which can lead to all types of injuries! Take your time and control the weight.
How To Do Single Arm Triceps Extension
1. Select the desired weight from the rack and position an adjustable bench at 90 degrees.
2. To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, grip the dumbbell with one hand, then press it into position overhead.
3. Slowly lower the dumbbell behind your head by unlocking your elbows.
4. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
For Perfect Technique
Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.
Once you have mastered the Single Arm Overhead Dumbbell Triceps Extension you can try alternative exercises that target similar muscle groups such as;
How To Do Cable Single Arm Pushdowns
1. Start off standing in front of a cable pulley machine grasping a handle with an underhand grip.
2. Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh.
3. Squeeze with your triceps for a second and then return back up to the starting position.
How To Do Overhead Cable Triceps Extension
1. Attach a rope to a cable stack as high as possible and assume a standing position.
2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
5. Repeat for the desired number of repetitions.