Single-Arm Dumbbell Overhead Tricep Extension

A one-arm overhead tricep extension giving a long, unilateral stretch of the long head and training anti-side-bend core stability.

How to do it

1. Stand or sit holding a dumbbell in one hand overhead, arm fully extended.
2. The palm faces forward; the other hand can hold your waist or an upright for stability.
3. Bend the elbow to lower the dumbbell behind the head in a controlled arc.
4. Keep the upper arm vertical and close to the head throughout.
5. Extend the elbow to return the dumbbell overhead.
6. Complete all reps on one side, then switch.

Tips

• Only the forearm moves — the upper arm stays glued in place.
• Don't let the torso lean to the side; this is also a core exercise.

Muscles

Primary: Triceps

Secondary: Obliques