StrengthIn review

Single-Arm Dumbbell Overhead Triceps Extension

A single-arm overhead triceps extension that lowers one dumbbell behind the head.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Elbow extension
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand tall or sit upright on an optional bench.
Hold one dumbbell overhead in one hand with the elbow aimed forward and the ribs down.

Do the rep

Keep the upper arm still and bend the elbow to lower the dumbbell behind the head.
Extend the elbow to return the dumbbell overhead. Complete the prescribed reps on each side.

What counts as a rep

One rep lowers the dumbbell behind the head and returns the working elbow to extension overhead. Count reps separately for each side.

Breathing

Breathe in as the dumbbell lowers; exhale as you lift.

Cues

Control the dumbbell.
Keep the wrist steady.
Keep the ribs down and the elbow aimed forward.

Common mistakes

Losing the upper-arm position
What you seeThe working elbow drifts away from the stated path.
FixUse less load and return to the stated upper-arm position.
Controlled upper arms keep the intended elbow-extension path.

Stop the set if

Stop if you feel sharp pain.
Stop if you lose your grip or cannot control the dumbbell path.
End the set when you cannot meet the rep standard under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Triceps · moderate confidence

Assisting

Front deltoids · moderate confidence
Chest · moderate confidence

Equipment

Dumbbell

Optional: Bench

Stand tall or sit upright on an optional bench. Hold one dumbbell overhead in one hand with the elbow aimed forward and the ribs down.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 8, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment remain candidates; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_two_hand_dumbbell_overhead_triceps_extension, the closest Wave 1 record. Its review evidence does not approve this draft.
Rule 1 normalizes CSV bench-optional to the picker id bench as optional, as ex_two_hand_dumbbell_overhead_triceps_extension. The draft includes a version without a bench.
Rule 1 sets dumbbell quantity to 1 in both equipment expressions: one working hand holds one dumbbell.
Load-and-reps is the only legal prescription kind, as the CSV and ex_dumbbell_bench_press. Load is logged in kg; the band and suspension reps-only rule does not apply.
Rule 1 changes CSV bilateral laterality to unilateral and counts reps each_side in programming and each-side in prescription, as ex_one_arm_dumbbell_row.
OWNER REVIEW: failure cost low copies ex_two_hand_dumbbell_overhead_triceps_extension. The user can lower the load to stop this version. Rule 3 otherwise names dumbbells under moderate; the switch-on review must confirm this exception.
Skill tier beginner: a new user can perform one clean rep in the first session with light dumbbells and the stated support (rule 3).

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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