Quick Answer
Standing Overhead Single-Arm Triceps Extension is a beginner strength exercise that targets your triceps. It uses a dumbbell. Stand tall, hold DB one hand.
Video Tutorial
How to Perform the Standing Overhead Single-Arm Triceps Extension
- 1
Stand tall, hold DB one hand.
- 2
Extend arm overhead.
- 3
Upper arm close to head.
- 4
Lower DB behind head bending elbow.
- 5
Keep upper arm still.
- 6
Extend elbow pushing DB up.
- 7
Repeat reps, switch arms.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Standing Overhead Single-Arm Triceps Extension isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Standing Overhead Single-Arm Triceps Extension work?
The Standing Overhead Single-Arm Triceps Extension primarily works your triceps. Secondary muscles include the shoulders and core.
What equipment do I need for the Standing Overhead Single-Arm Triceps Extension?
The Standing Overhead Single-Arm Triceps Extension needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Standing Overhead Single-Arm Triceps Extension suitable for beginners?
Yes. The Standing Overhead Single-Arm Triceps Extension is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Standing Overhead Single-Arm Triceps Extension should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Standing Overhead Single-Arm Triceps Extension every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.