Exercise guide
Standing One-Arm Dumbbell Triceps Extension
The Standing One-Arm Dumbbell Triceps Extension trains one triceps at a time from an overhead position. The shoulders and chest help stabilize the arm and torso.
Training context
Using One-Arm Overhead Extensions
The unilateral setup allows each arm to work independently and may provide a more comfortable hand position than holding one large dumbbell with both hands.
Use the free hand to support the working elbow lightly when needed. Choose a load that can be moved into and out of the overhead position safely.
Technique overview
Keep the upper arm steady beside the head
Stand firmly with one dumbbell held overhead. Bend the elbow to lower the weight behind the head through a comfortable range, then extend the arm using the triceps. Control the return and lower the dumbbell safely before changing arms.
Treat this as an overview and use a range, pace, and setup you can control.