Triceps exercise
Single-Arm Overhead Dumbbell ExtensionHow to do it, with form in numbers
How to do it
How do you do the Single-Arm Overhead Dumbbell Extension?
- Stand tall and press one dumbbell straight overhead, upper arm by your ear.
- Brace your abs and keep your ribs down.
- Bend your elbow to lower the dumbbell behind your head.
- Straighten your arm to return, keeping your upper arm still.
Cues
- Elbow points forward, not out
- Upper arm stays by your ear
- Ribs down, no lean back
Common mistakes
- Elbow flaring out; keep it close to your head.
- Arching your back; brace your abs and squeeze your glutes.
- Upper arm dropping forward; keep it vertical throughout.
Form in detail
What does good form look like?
Starting position
Standing, feet hip-width apart (a short split stance is also fine), knees soft (about 175°), glutes and abs braced, ribs down, natural low-back curve, head neutral and in line with the spine. One dumbbell in the right hand (mirror for left), closed grip round the handle, palm facing forward and slightly in, wrist straight. The free hand rests on the hip.
The movement
Only the elbow moves. The dumbbell travels in an arc behind the head and back up the same arc. The upper arm stays vertical and still; the shoulder does not shrug or press. Torso, hips and legs stay still: no backward lean, no rib flare.
End position
(turnaround point): elbow bent so the dumbbell sits behind the head at about neck to upper-ear level, just clear of the head. Elbow flexion about 120° (accept 90–140°). Upper arm still vertical by the ear, or drawn back slightly by the weight (up to 10°); elbow still pointing up and forward, close to the head, not flared out.
Tempo
Lower 2 s, pause 0.3 s, extend 1.2 s, hold 0.3 s.
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Stance width | hip width | hip to shoulder width | |
| Upper arm from vertical | 0° | 0–10° back | |
| Elbow at top | 175° | 170–180° (no snap) | |
| Elbow flexion at bottom | 120° | 90–140° | |
| Elbow lateral flare | 0° | 0–15° | |
| Dumbbell at bottom | behind head, neck to ear level | 2–5 cm clear of the head | |
| Low-back arch added at bottom | 0° | 0–5° |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Single-Arm Overhead Dumbbell Extension is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
