At a glance
- Main muscle
- Triceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1 kg
How to do it
- Seated with back support.
- Elbow toward the ceiling.
- Lower deep behind your head.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Overhead stretch with just one dumbbell: the best home option for triceps.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Overhead Cable Triceps Extension · Cable · rating S
- EZ-Bar Overhead Extension · Barbell · rating A
- Dumbbell Skull Crusher · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-arm dumbbell overhead extension.
Let Mitta set the weight.
Mitta plans the single-arm dumbbell overhead extension with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-arm dumbbell overhead extension
What muscles does the single-arm dumbbell overhead extension work?
The single-arm dumbbell overhead extension mainly trains your triceps.
How many reps of the single-arm dumbbell overhead extension should I do?
Mitta plans the single-arm dumbbell overhead extension at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-arm dumbbell overhead extension?
Good alternatives that train the same muscle are the overhead cable triceps extension, EZ-bar overhead extension and dumbbell skull crusher.
Is the single-arm dumbbell overhead extension good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-arm dumbbell overhead extension have rating A?
Overhead stretch with just one dumbbell: the best home option for triceps.