Standing Single Arm Overhead Extension
The standing single arm overhead extension is a unilateral triceps exercise that isolates each arm individually using a dumbbell. The overhead position stretches the long head of the triceps, making it effective for developing arm length and size.
How to do it
- Stand with feet shoulder-width apart and hold a dumbbell in one hand.
- Press the dumbbell overhead, then bend your elbow to lower it behind your head.
- Keep your upper arm stationary and close to your head.
- Extend your arm back to the starting overhead position.
- Pause at the top and squeeze your tricep.
- Complete the desired repetitions before switching arms.
Form cues
- Keep your upper arm close to your head.
- Lower the dumbbell slowly behind your head.
- Press straight up using only your forearm.
- Squeeze your tricep at the top of the movement.
Breathing: Inhale as you lower the dumbbell behind your head, and exhale as you press it back up to the starting position.
Common mistakes
- Flaring your elbow out to the side, which reduces the load on the triceps and shifts tension to the shoulder.
- Using momentum from your knees and torso, which lowers the isolation benefit for your arms.
- Not lowering the dumbbell deep enough, which shortens the range of motion and limits muscle stretching.
Muscles worked
Primary: triceps. Secondary: shoulders, forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per arm, rest 60 s
Lose weight
3 sets × 12–15 reps per arm, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per arm, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow or shoulder discomfort, ease off and choose a gentler pressing option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should I do this exercise one arm at a time?
Single-arm training helps you address strength imbalances between your left and right sides while improving core stability.
Where should I feel this exercise working?
You should feel it working the back of your upper arm, known as the triceps. A mild stretch behind the shoulder is also normal.
What should I do if my elbow hurts during the movement?
Stop immediately and try a lighter weight or switch to a cable or resistance band alternative that offers a smoother resistance curve.