Single Overhead Tricep Extensions

Single-arm overhead tricep extensions are a unilateral exercise that isolates and targets the triceps brachii. This exercise helps improve muscle imbalances and enhances overall tricep development. This guide outlines the proper technique for performing single-arm overhead tricep extensions with a dumbbell, emphasizing form and muscle engagement.


Muscles Targeted:

  1. Primary Muscle: Triceps Brachii
  2. Secondary Muscles: None (Isolation Exercise)


Equipment:

  1. Dumbbell or Adjustable Cable Machine


Step-by-Step Guide:

1. Set Up:

  • Stand with your feet shoulder-width apart or sit upright on a bench.
  • Hold a dumbbell in one hand with a neutral grip (palm facing inward).

2. Starting Position:

  • Raise the dumbbell overhead, fully extending your arm.
  • Keep your elbow close to your head, and your palm facing inward.
  • This is the starting position.

3. Lowering Movement:

  • Inhale and, keeping your upper arm stationary, lower the dumbbell behind your head by bending your elbow.
  • Allow your forearm to move, ensuring a controlled descent.

4. Extension Movement:

  • Exhale and extend your elbow to raise the dumbbell back to the starting position.
  • Focus on using the triceps to lift the weight.

5. Full Extension:

  • Fully extend your arm at the top of the movement, engaging the triceps.

6. Repetitions:

  • Aim for 3-4 sets of 10-15 repetitions on each arm, adjusting the weight based on your fitness level and goals.


Tips for Single Arm Overhead Tricep Extensions:

  1. Stable Base: Ensure your feet are firmly planted on the ground to provide stability during the exercise.
  2. Controlled Movements: Perform the exercise with controlled, deliberate movements to engage the triceps effectively and avoid swinging.
  3. Grip and Wrist Position: Use a neutral grip with your palm facing inward. Ensure your wrist is in a neutral position to reduce stress on the joints.
  4. Breathing: Inhale during the descent and exhale during the extension for optimal breathing rhythm.


Safety Precautions:

  • Choose a weight that allows you to maintain proper form throughout the exercise.


Incorporating single-arm overhead tricep extensions into your triceps workout routine can help address muscle imbalances and contribute

to well-defined triceps. Focus on form and consistency to maximize the benefits of this unilateral exercise.