Single Arm Tricep Extension: How To Do, Muscle Worked, Tips

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A single-arm tricep extension is a unilateral exercise that targets the tricep to build strength and hypertrophy through the extension of the elbow.

The single-arm tricep extension activates all three heads of the tricep: long, lateral, and medial, with the long head often dominating due to the overhead position.

Aside from strength and functionality, tricep cable extensions will bring definition and firmness to the tricep to improve the aesthetics of the arm.

There are several ways to perform this exercise, each has their unique benefits and challenges. All variations help you build a bigger and stronger tricep.

  • Single Arm Dumbbell Tricep Extension
  • One Arm Cable Overhead Extension
  • Reverse Grip Single Arm Tricep Extension
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Single Arm Tricep Extension
Table of Contents

Single-arm tricep Extension Muscles Worked

The single-arm tricep extension is an isolation exercise that effectively targets the triceps.

  • Primary Muscle: Triceps brachii (all three heads: long, lateral, and medial)
  • Stabilizing Muscles: Core (abs (rectus abdominis), obliques), Forearms, rotator cuff muscles, serratus anterior
One-Arm Overhead Dumbbell Triceps Extension

How To Do One-Arm Overhead Dumbbell Tricep Extension

The one-arm dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions.

  1. Sit on a bench or chair with your feet flat on the floor, shoulder-width apart.
  2. Grab a dumbbell and raise it overhead with one arm. Use your free hand to support your working arm if needed.
  3. Your palm should face toward your head, and your upper arm should be close to your ear.
  4. Keep that upper arm locked in place, pointing straight up.
  5. Then, Slowly lower the dumbbell behind your head and toward your right shoulder until your elbow forms a 90-degree angle.
  6. Lift the dumbbell back to the starting position by extending your arm. At the peak of the movement, contract your triceps for optimal tension.
  7. Do 8-12 on one arm, then switch to the other side.

Tips and Form

  • One of the biggest mistakes I see people make is to flare their elbow to the side during the movement. As a result, they are taking the focus off your triceps. So keep your elbow close to your head.
  • Another issue is swaying your elbow. I understand it feels easier to use momentum when tired, but it prevents you from effectively working your triceps. So don’t sway your elbow back and forth.
  • Lifting heavy weights is desirable, but using too much can backfire. Select a manageable weight to avoid muscle strain and injury risks.
  • You should tighten your abs to stabilize your body. This protects your lower back and helps you maintain better form.
  • It’s super important to fully extend your elbows at the bottom of the movement and feel that deep stretch at the top. Don’t cut the movement short; your muscles need stretching and contraction to grow.
  • Don’t overlook the importance of rest and nutrition. Your muscles need time to recover, so give them 24 to 48 hours before training the same group again.
  • Now, let’s talk about how many reps you should be doing. If your goal is muscle growth, aim for about 6–12 reps per set. For building strength, shoot for 3–8 reps, and if you’re focusing on endurance, go for 15-20+ reps.
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Best Variations Of Single-Arm Tricep Extension

To target the muscle in different ways, it’s a good idea to include different variations of the exercise, such as using different types of equipment or changing the angle of the movement.

1. Single Arm Lying Tricep Extension

The One-arm lying dumbbell tricep extension is a favourite among fitness enthusiasts and bodybuilders for a reason—it delivers a deep stretch and full range of motion,

What I love about this exercise is how it puts your triceps in an incredibly stretched position. According to research, full muscle lengthening exercises tend to grow more muscle. This movie does exactly that!

It can be performed on the floor, using only a dumbbell. This makes it a great exercise you can do at home or while travelling.

How To Do

  1. Choose a weight that challenges you but allows you to maintain perfect form. If you’re new to this exercise, start light—5-10 lbs is a good starting point.
  2. Lie flat on the bench with your feet firmly planted.
  3. Hold the dumbbell in one hand and extend your arm straight toward the ceiling. Your palm should face inward (neutral grip), and your elbow should be locked but not hyperextended.
  4. Bend your elbow to lower the dumbbell beside your head. Keep your upper arm still; only your forearm moves.
  5. Push the dumbbell back up to the starting position by straightening your elbow. Squeeze your triceps hard at the top of the movement.
Know More: 15 Best Triceps Cable Exercises For Building Bigger Arms

2. One Arm Cable Overhead Extension

Overhead rope triceps extensions are another great exercise for your tricep cable extension workout.

Overhead cable rope tricep extension variations are especially good at targeting the long head of the triceps. The denser your long head muscle is, the overall larger the triceps appear.

You can use this exercise to target each side of the triceps separately. This will balance the strength of each arm and will give you an asymmetrical look. This exercise can be done standing or seated.

One Arm Cable Overhead Extension

How To Do

  1. Attach a stirrup (handle) to a cable pulley that is a little lower than chest-high.
  2. Grasp the stirrup with one hand and press it up, over your head.
  3. Turn away from the pulley and stagger your feet for balance.
  4. Your elbow should be raised high, the cable should be pulled taut.
  5. Keep your elbow close to your head, and exhale as you raise the stirrup over your head by extending your elbow.
  6. Inhale as you flex your elbow to lower the stirrup towards the starting position until you feel a mild stretch in your triceps brachii.
  7. Repeat for the prescribed number of repetitions.
  8. Repeat the exercise with your opposite arm.

References

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