Overhead Dumbbell Extension (Single Arm)

Unilateral tricep mastery — address imbalances, maximize stretch, and build core stability

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Isolation - Unilateral)
Primary Muscles	Triceps (Long Head emphasis)
Secondary Muscles	Core, Front Delts
Equipment	Single Dumbbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Position: Stand with feet shoulder-width apart OR sit on bench with back support
2. Grip: Hold one dumbbell in one hand (vertical grip on handle)
3. Starting position: Raise dumbbell overhead, arm fully extended
4. Elbow position: Elbow pointed forward and up, close to your head
5. Free hand: Can rest on hip, behind head, or on bench for support
6. Core: Engage core to resist lateral flexion/rotation

Equipment Setup

Equipment	Setting	Notes
Dumbbell weight	50-75% of two-arm weight	Start conservative
Bench (if seated)	Upright with back support	85-90° angle
Free hand	Support position	On hip or stabilizing bench

Setup Cue

"Elbow stays glued by your ear — resist the twist and lean"

Positioning Notes

Standing vs Seated:

• Standing: More core anti-rotation work, functional
• Seated: Better isolation, reduces compensation

Free Hand Placement:

• Behind head: Tactile cue for elbow position
• On hip: Balance and stability
• On bench: Maximum stability

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent behind the head

1. Start with dumbbell overhead, arm extended
2. Take a breath and brace core (resist the twist)
3. Keep upper arm vertical and stationary
4. Lower dumbbell in an arc behind your head
5. Go until you feel deep stretch (often deeper ROM than two-arm version)

Tempo: 2-3 seconds

Feel: Intense stretch in tricep, core working to stay stable

⏸️ Bottom Position

What's happening: Maximum stretch and core challenge

1. Dumbbell at lowest point behind head
2. Upper arm remains vertical (don't let it drift forward or out)
3. Resist the urge to lean toward the working side
4. Core braced against rotation

Common error here: Leaning or twisting toward the weight — stay upright and centered

⬆️ Extension

What's happening: Pressing back to start

1. Drive through tricep to extend elbow
2. Upper arm stays locked in position
3. Don't rotate or lean as you press
4. Control the weight up

Tempo: 1-2 seconds (controlled)

Feel: Tricep contracting, core stabilizing

🔝 Lockout

What's happening: Full extension with squeeze

1. Arm fully extended overhead
2. Squeeze tricep at the top
3. Elbow still pointed forward
4. Body remains centered (no lean)
5. Reset for next rep or switch arms

Key Cues

Primary Cues

• "Elbow by your ear" — prevents elbow drift
• "Stay tall and centered" — resist leaning and twisting
• "Only your forearm moves" — isolates tricep

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii - Long Head	Elbow extension from maximum stretch	█████████░ 95%
Triceps Brachii - Lateral Head	Elbow extension	████████░░ 80%
Triceps Brachii - Medial Head	Elbow extension and stability	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Core/Obliques	Anti-rotation, anti-lateral flexion	██████░░░░ 55%
Anterior Deltoid	Shoulder stabilization overhead	███░░░░░░░ 30%

Stabilizers

Muscle	Role
Shoulders	Hold upper arm position stable
Serratus Anterior	Scapular stability
Core	Prevent twisting and leaning

Muscle Emphasis

Why single arm: Unilateral training provides several advantages:

1. Greater ROM: Single arm often allows deeper stretch
2. Address imbalances: Work each side independently
3. Core engagement: Significant anti-rotation/anti-lateral flexion work
4. Identify weaknesses: Can't hide behind stronger side

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning to the side	Body leans toward working arm	Reduces core work, compensatory pattern	Brace core, stay centered
Rotating torso	Torso twists during movement	Loses isolation, injury risk	Engage obliques to resist rotation
Elbow flaring out	Elbow drifts to the side	Reduces tricep activation	Keep elbow forward, pointed at ceiling
Using too much weight	Can't maintain position	Form breaks down	Reduce weight by 25-50% from two-arm version
Rushing through reps	Fast, uncontrolled movement	Less time under tension, injury risk	Slow down, feel every inch

Most Common Error

Leaning and twisting — the biggest mistake with single-arm work is allowing your torso to rotate or lean toward the working side. This defeats the purpose of unilateral training. Focus on staying perfectly upright and centered.

Self-Check Checklist

• Elbow stays by ear, pointed forward
• Body stays centered (no lean)
• No torso rotation
• Lower until deep tricep stretch
• Control on both directions
• Equal reps and ROM on both sides

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🔀 Variations

By Position

Standing

Benefit	Why
Maximum core engagement	Must resist rotation and lean
Functional strength	Athletic carryover
Full body integration	More demanding

Best for: Core strength, athletic development

Seated

Benefit	Why
Better tricep isolation	Less compensation
Back support	Safer for those with back issues
Focus on triceps	Reduces variables

Best for: Pure arm work, beginners to single-arm training

See: Overhead Dumbbell Extension - Seated

By Equipment

Dumbbell

Benefit	When to Use
Free natural path	Default choice
Available anywhere	Home or gym
Unilateral option	Address imbalances

Cable

Benefit	When to Use
Constant tension	Want continuous resistance
Adjustable angle	Experiment with angles
Smooth resistance	Joint-friendly option

Kettlebell

Benefit	When to Use
Offset loading	Increased stability demand
Different grip	Variety in stimulus

Technique Variations

Variation	Change	Why
Paused	2s pause at bottom stretch	Eliminate momentum, maximize stretch
Tempo	5s eccentric	Extreme time under tension
Alternating Arms	Switch each rep	Save time, maintain tension
Cross-body	Lower behind opposite shoulder	Different angle on long head

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Arm	Rest	Load	RIR
Strength	3-4	6-8	90-120s	Moderate-Heavy	1-2
Hypertrophy	3-4	10-15	60-90s	Moderate	1-3
Endurance	2-3	15-20+	45-60s	Light	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Late on upper push	After compounds and bilateral isolation
Push/Pull/Legs	Middle-late on push day	Unilateral tricep work
Arm day	After two-arm version	Progress to harder variation
Full-body	Optional finisher	If correcting imbalances

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets per arm
Intermediate	1-2x/week	3-4 sets per arm
Advanced	2x/week	3-5 sets per arm

Progression Scheme

Progressive Overload

With single-arm work, expect to use 50-75% of what you use for the two-arm version. Focus on balance between sides before progressing weight. If one arm is significantly weaker, do an extra set on that side.

Balancing Sides

If one arm is weaker:

1. Start with weaker arm first
2. Match reps on stronger arm (don't exceed)
3. Optional: 1 extra set on weaker side
4. Retest balance every 2-3 weeks

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Overhead Dumbbell Extension - Two Arm	Build base strength first
Cable Pushdown	Need easier tricep exercise
Overhead Cable Extension - Two Arm	Want overhead pattern, less demanding

Progressions (Harder)

Exercise	When Ready	Link
Skull Crusher - Incline	Mastered single arm with 25+ lbs
Overhead Barbell Extension (Single Arm)	Advanced, want extreme challenge

Alternatives (Same Goal, Different Movement)

Other Unilateral

Alternative	Benefit
Single Arm Cable Extension	Constant tension version
Single Arm Skull Crusher	Lying variation
Single Arm Cable Pushdown	Easier, less core demand

Bilateral Options

Alternative	When to Use
Overhead Dumbbell Extension - Two Arm	Want more weight, less core demand
Skull Crusher - Incline	Want barbell variation
Overhead Cable Extension	Want constant tension

Compound Alternatives

Alternative	Benefit
Close Grip Bench Press	More weight, compound
Weighted Dips	Full tricep development
JM Press	Hybrid movement

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Stress on tendons	Reduce weight significantly, use cables
Shoulder impingement	Overhead position stress	Use seated with back support, reduce ROM
Lower back issues	Anti-rotation demands	Use seated variation, brace core
Significant side imbalances	May overload weaker side	Start with two-arm version first

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Shoulder pain or clicking
• Inability to maintain upright position
• Numbness or tingling in arm

Form Safety

Risk	Prevention
Dropping dumbbell	Conservative weight, don't train to failure
Lower back strain	Seated variation, core engagement
Shoulder strain	Proper warm-up, controlled ROM
Imbalance development	Match reps/sets on both sides

Safe Training Guidelines

Weight Selection:

• Start with 50-75% of two-arm weight
• Use 5 lb jumps when progressing
• Err on lighter side — form is critical

Managing Imbalances:

• Always start with weaker arm
• Match reps on stronger side (don't exceed weaker side)
• Consider extra set on weaker side only
• Retest balance regularly

Core Protection:

• Brace before each rep
• Don't allow lean or rotation
• Use seated if standing is too challenging

Equal Work

Always perform the same number of reps and sets on both sides. Don't fall into the trap of doing more on your stronger side "because it feels better."

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	Full range ~0-145°	🔴 High
Shoulder	Stabilization in flexion	Overhead position	🟡 Moderate
Spine	Anti-rotation, anti-lateral flexion	Stability	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead position (unilateral)	Can hold one arm straight overhead pain-free	Work on shoulder mobility, use two-arm version
Elbow	Full flexion	Can touch shoulder with hand	May have tight biceps, warm up thoroughly
Thoracic spine	Rotation control	Can resist rotation under load	Use seated, work on core stability

Joint Health Note

Single-arm overhead work is more demanding on shoulder stability than two-arm versions. Ensure you have adequate shoulder mobility and stability before loading this exercise heavily.

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❓ Common Questions

How much less weight should I use vs two-arm?

Typically 50-75% of your two-arm weight. If you use a 30 lb dumbbell for two-arm extensions, start with 15-20 lbs for single arm. The core stability demand and lack of assistance from the other side makes this significantly harder.

Should I do both arms, then rest? Or alternate?

Both work:

• Complete one side, then the other: Better for strength focus, ensures equal fatigue
• Alternating reps: Saves time, keeps heart rate up, good for conditioning

For hypertrophy and addressing imbalances, completing one full set per side is generally better.

My body leans to the side — is this normal?

No. Leaning defeats the purpose of single-arm training. Reduce the weight significantly and focus on staying perfectly upright. This is a core strength issue. Consider using the seated variation until you build more core stability.

One arm is much weaker — what should I do?

This is exactly what single-arm training helps fix:

1. Always start with your weaker arm
2. Do the same reps on your stronger arm (match the weaker side, don't exceed)
3. Optional: Add 1 extra set on the weaker side only
4. Be patient — imbalances take time to correct

Where should I place my free hand?

Three options:

• Behind your head: Provides tactile feedback for elbow position
• On your hip: Helps with balance
• On the bench: Maximum stability (seated version)

Choose what feels most stable and helps you maintain form.

Can I get more range of motion than the two-arm version?

Yes, often single-arm allows deeper stretch since you're not limited by the other arm or having to manage two dumbbells. Take advantage of this by lowering until you feel a deep stretch, but don't force excessive ROM if it causes pain.

Is standing or seated better?

Standing: More core work, functional, more challenging Seated: Better tricep isolation, easier to maintain form, back support

If you struggle to stay upright when standing, use seated. As you get stronger, standing provides additional training stimulus.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehrens, F., Buskies, W. (2010). Unilateral vs Bilateral Muscle Activation — Tier A
• Behm, D.G., et al. (2005). The Role of Instability in Resistance Training — Tier A
• ACE Fitness Study on Triceps Exercises — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Renaissance Periodization, Unilateral Training — Tier B

Technique:

• Jeff Nippard, Unilateral Training — Tier B
• AthleanX, Single Arm Exercises — Tier C

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For Mo

When to recommend this exercise:

• User has mastered two-arm overhead extensions
• User wants to address left/right imbalances
• User wants increased core engagement with arm training
• User is intermediate or advanced trainee

Who should NOT do this exercise:

• Beginners → Suggest Overhead Dumbbell Extension - Two Arm first
• Acute elbow injury → Suggest Cable Pushdown
• Shoulder mobility issues → Work on mobility, use two-arm version
• Lower back pain (standing) → Use Overhead Dumbbell Extension - Seated
• Significant core weakness → Build base first with two-arm version

Key coaching cues to emphasize:

1. "Stay tall and centered — resist the lean"
2. "Elbow stays by your ear"
3. "Brace your core like someone's going to punch you"

Common issues to watch for in user feedback:

• "I'm leaning to the side" → Weight too heavy, reduce by 25-50%, focus on core engagement
• "My back hurts" → Switch to seated with back support, brace core better
• "One arm is way weaker" → This is normal, start with weak arm, match reps on strong arm
• "I can't stay stable" → Too much weight or insufficient core strength, reduce weight or use seated
• "My elbow hurts" → Reduce weight, ensure not hyperextending at lockout

Programming guidance:

• Place after: Main pressing, two-arm tricep work
• Pair with: Unilateral bicep work, core exercises
• Avoid same day as: Too many other unilateral exercises (fatigue)
• Typical frequency: 1-2x per week

Progression signals:

• Ready to progress when: 12-15 perfect reps each arm, staying centered
• Add weight: 5 lbs at a time, very conservative
• Progress to: Skull Crusher - Incline or single-arm barbell variations
• Regress if: Can't maintain upright position, elbow pain, major form breakdown

Imbalance correction protocol:

• Start with weaker arm every set
• Match stronger arm to weaker (don't exceed)
• Optional 1 extra set on weak side
• Reassess balance every 2-3 weeks
• Imbalances <10% are normal and acceptable

Alternative suggestions based on feedback:

• "Too unstable" → Overhead Dumbbell Extension - Seated
• "Want constant tension" → Single Arm Cable Extension
• "Too much core fatigue" → Overhead Dumbbell Extension - Two Arm
• "Need more weight" → Skull Crusher - Incline

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Last updated: December 2024