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Illustration of the Single-Arm Overhead Extension: Free hand holds the working elbow in place - it should not move an inch.
isolation · Isolation

Single-Arm Overhead Extension

Single-Arm Overhead Extension is an isolation isolation movement for triceps, using Dumbbells. 3 sets of 10-15, 1 min rest.

Primary muscle
Triceps
Equipment
Dumbbells
Difficulty
Intermediate
Sets and reps
3 × 10-15
Rest
45s
Force
push

How to do it

  1. 1
    Set up

    One light bell overhead, palm forward, elbow beside the ear.

  2. 2
    The cue that matters

    Free hand holds the working elbow in place - it should not move an inch.

  3. 3
    Work it

    3 sets of 10-15, resting about 1 minute between them. Both sides, same number of reps.