A single-arm overhead triceps extension performed seated with a supinated (palm-up) grip, loading the long head of the triceps through a deep overhead stretch.
ArmsDumbbellOverhead elbow extension
Start
End
Primary
Triceps
Secondary
Anterior deltoidsCoreForearms
Equipment
Dumbbell
Pattern
Overhead elbow extension
Setup
01Sit on a bench, ideally with back support, holding a light dumbbell in one hand.
02Press the dumbbell overhead, then rotate the hand so the palm faces behind you in a reverse grip.
03Point the working elbow toward the ceiling, upper arm close to the head.
04Brace the core and keep the ribs down; the free hand can support the working upper arm.
Execution
01Bend the elbow to lower the dumbbell behind your head under control.
02Descend until you feel a deep stretch in the triceps.
03Extend the elbow to press the dumbbell back to a straight arm overhead.
04Keep the upper arm vertical and still; complete the set, then switch arms.
Checkpoints
-The upper arm stays vertical beside the head for every rep.
-The palm-up grip is maintained through the full range.
-Lower back does not arch as the weight goes behind the head.
-The dumbbell path stays close to the skull without hitting it.
Common mistakes
-Flaring the elbow out wide and losing the overhead line.
-Arching the lower back to fake range of motion.
-Using too much weight and cutting the bottom stretch short.
-Letting the wrist rotate back to neutral mid-set.
Programming notes
-Use 2 to 3 sets of 10 to 15 reps per arm with a notably light dumbbell; the reverse grip limits load.
-The overhead position biases the long head; keep it in rotation with pushdowns and skull crushers.
-Emphasize a slow, full stretch at the bottom rather than chasing weight.
