Standing Dumbbell One-Arm Overhead Triceps Extension

Differentiation: Mechanics

This variation of a standing overhead triceps extension is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on each set of triceps individually. You also use dumbbells for this exercise. Using dumbbells ensures each tricep lifts the same amount of weight. Using equal weight increases the overall symmetry of your triceps.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in one hand, walk over the the spot where you will perform the exercise and stand.

4) Hold the dumbbell at your side with your palm facing inward.

5) Stand with your feet shoulder-width apart.

6) Lift the dumbbell straight up and over your head

7) ...until your little finger is pointed toward the ceiling.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you gradually lower the dumbbell

3) ...behind your head as far as possible while keeping your upper arm and elbow close to the side of your face.

4) Hold this position for a count of one second.

5) Then, exhale as you raise the dumbbell

6) This is the ending position.

7) ...until your arm is fully extended are pointed overhead and the knuckle of your little finger is pointed toward the ceiling.

8) Repeat reps for a full set using that arm.

9) When all reps are finished, switch the dumbbell to your left hand. Then, perform the same number of reps using your opposite arm.

Proper Form

Pay special attention to following proper form by...

Keep your upper arm stationary and focus on only moving your forearm.

Keep your back straight and try not to swing your torso. This will allow the tension during the movement to be applied specifically to the triceps.

Keep your elbow inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.

Your upper arm should remain roughly perpendicular to the floor.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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