How to perform the Overhead Triceps Extension (DB, Single Arm)
- 1Stand or sit tall with your feet planted, hold a dumbbell in one hand, and press it straight up over your shoulder so your arm is next to your ear, palm facing in and other hand resting lightly on your core or supporting your upper arm if needed.
- 2Bend your elbow to slowly lower the dumbbell behind your head, then straighten your arm to press the weight back up, moving only at the elbow; breathe in as you lower and breathe out as you push back up.
Coach tips
- Keep your elbow pointing up toward the ceiling instead of letting it flare wide out to the side.
- Brace your abs and avoid arching your lower back as the weight goes behind your head.
- Use a weight you can control smoothly so you don’t swing your arm or jerk your shoulder.
Train triceps smarter
One rep, one set. Hypro turns the Overhead Triceps Extension (DB, Single Arm) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Overhead Triceps Extension (DB, Single Arm) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much triceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Overhead Triceps Extension (DB, Single Arm) fits right into proven hypertrophy and strength templates.
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