One Arm Dumbbell Overhead Triceps Extension

Learn how to do One Arm Dumbbell Overhead Triceps Extension with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps Shoulders No equipment

One Arm Dumbbell Overhead Triceps Extension is a No equipment exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do One Arm Dumbbell Overhead Triceps Extension

A single-arm overhead triceps extension using a dumbbell to target the triceps while engaging shoulder stability.


Instructions:


  • Stand tall with feet shoulder-width apart.

  • Hold a dumbbell with one hand and lift it overhead, arm fully extended.

  • Keep your elbow close to your head and your core tight.

  • Lower the dumbbell behind your head by bending at the elbow.

  • Press back up to the starting position.


Common mistakes:


  • Flaring the elbow out.

  • Arching the lower back.

  • Using momentum instead of control.

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Muscles & equipment

Primary muscleTricepsSecondary muscleShoulders
EquipmentNo equipment

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: One Arm Dumbbell Overhead Triceps Extension

Type
No equipment exercise
Primary muscle
Triceps
Secondary muscles
Shoulders
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Triceps Exercises

Assisted Dip Machine
MET 4

Assisted Dip Machine

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Bench Triceps Dip
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Bench Triceps Dip

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Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

  • Cable
  • Rope

FAQ: One Arm Dumbbell Overhead Triceps Extension

What muscles does One Arm Dumbbell Overhead Triceps Extension work?

One Arm Dumbbell Overhead Triceps Extension primarily targets the Triceps, with secondary engagement of the Shoulders.

How do you do One Arm Dumbbell Overhead Triceps Extension correctly?

A single-arm overhead triceps extension using a dumbbell to target the triceps while engaging shoulder stability. Instructions: Stand tall with feet...

Is One Arm Dumbbell Overhead Triceps Extension good for beginners?

One Arm Dumbbell Overhead Triceps Extension has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One Arm Dumbbell Overhead Triceps Extension?

One Arm Dumbbell Overhead Triceps Extension requires: No equipment.

What are the benefits of One Arm Dumbbell Overhead Triceps Extension?

One Arm Dumbbell Overhead Triceps Extension strengthens the Triceps, engages the Shoulders, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One Arm Dumbbell Overhead Triceps Extension?

Similar exercises to One Arm Dumbbell Overhead Triceps Extension include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One Arm Dumbbell Overhead Triceps Extension better than Bench Triceps Dip?

Both One Arm Dumbbell Overhead Triceps Extension and Bench Triceps Dip target the Triceps. One Arm Dumbbell Overhead Triceps Extension uses No equipment, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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