I’m a firm believer that a key ingredient to building any sort of tricep definition involves overhead extensions like the one arm dumbbell overhead tricep extension.
Any tricep extension performed overhead targets the long head of the tricep muscle.
And the long head’s development really contributes to building arm muscles you want to show off.
I know personally, when I have wanted to train to get bigger arms, heavy overhead tricep extensions were a focal point of my arm workouts.
In this article, I am going to cover just one of many overhead tricep extension variations, the one arm dumbbell overhead tricep extension.
I will explain how to perform the exercise, what muscles it works, how to add it to your workout routines, and provide a list a variations for you to check out to determine which would be best for your individual goals.
How to Perform the One Arm Dumbbell Overhead Tricep Extension
The single arm dumbbell overhead tricep extension is a dumbbell exercise and will require you to have at least one dumbbell (preferably a set of adjustable dumbbells). Since the exercise is a isolation exercise of a smaller muscle group, and performed one arm at a time, it is preferred to pick a light to moderate dumbbell for the exercise.
- Begin by selecting the weight of the dumbbell you would like to perform the exercise with.
- Assume a shoulder-width stance, brace your core, and maintain a neutral spine.
- Press the dumbbell overhead so that it is aligned with the same shoulder of the arm you are working.
- Keeping your core braced and your elbow in as fixed of a position overhead as possible, bend your elbow and lower the weight slowly behind your head.
- Lower the dumbbell until your forearm makes contact with your bicep, then contract your tricep and extend your elbow until the weight is back at the starting position overhead.
- Repeat for the desired number of repetitions.
- Switch arms and repeat for the desired number of repetitions.
What Muscles Does the Dumbbell One Arm Overhead Tricep Extension Target?
The primary muscle worked when performing the dumbbell one arm overhead tricep extension is the muscles of the triceps. All three heads are engaged during the exercise, however, the exercise is known for building the long head of the triceps.
Indirectly, the exercise will target the muscles of the shoulder as you maintain shoulder integrity with the weight. Your core will also be challenged as you brace your muscles and maintain a neutral spine throughout the exercise.
How to Add the Dumbbell Single Arm Tricep Overhead Extension to Your Workouts
Since the one arm dumbbell overhead extension only requires a dumbbell to perform, it is a perfect addition to any dumbbell only workout routine.
It is an isolation exercise that requires you to use one arm at a time, you when selecting a weight to perform the exercise with, I would generally recommend picking a lower to moderate weight.
Doing so will allow you to perform a higher rep range if your goal is to build muscular endurance and definition.
If you goal is to build bigger triceps, there are other overhead tricep extension variations that may be more appropriate to perform.
A general recommendation for reps and sets would be 2-4 sets of 10-15 repetitions for each arm. The sweet spot is likely in the 2-3 sets of 12-15 repetitions for most people based on common training goals for the exercise.
The one arm dumbbell overhead tricep extension can be performed in the following workout splits:
- As an accessory exercise towards the end of a full body workout routine.
- Towards the end of upper body workout days in upper/lower splits.
- As an accessory triceps exercise in push/pull/leg splits.
- On arm day workouts in bro-splits.
One Arm Dumbbell Overhead Tricep Extension Variations
The one arm dumbbell overhead tricep extension is a variation of the dumbbell overhead tricep extension itself. There are several other overhead tricep extension exercises you can perform depending on your goals.
- Seated dumbbell one arm overhead tricep extension
- Single cable overhead tricep extension
- One arm resistance band overhead tricep extension
- EZ bar tricep overhead extension
- Cable overhead tricep entension
- Barbell tricep overhead extension
Conclusion
That’s a wrap on the one arm dumbbell tricep overhead extension exercise. It is mostly used as an accessory exercise to help build muscular endurance of the tricep muscles.
It can be added to just about any workout routine depending on your goals.
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