The Single Arm Overhead Dumbbell Triceps Extension is a beginner dumbbell overhead triceps extension that primarily trains the triceps. It is useful for training the triceps in an overhead position with the elbows flexing and extending.
Primary muscles
triceps
Secondary muscles
None
Equipment
dumbbell
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
triceps
Secondary muscles
None
THE MOVEMENT
How to perform
Hold one dumbbell overhead with the working upper arm close to the head.
Brace the torso and keep the shoulder stable.
Bend the elbow to lower the dumbbell behind the head to a comfortable depth.
Extend the elbow to return overhead, then repeat before switching sides.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Brace the torso so the ribcage does not flare as the load goes behind the head.
Use a controlled stretch at the bottom rather than forcing extra range.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Arching the lower back to create room for the weight.
Dropping too quickly into the stretched position.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Arm Overhead Dumbbell Triceps Extension Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Overhead Dumbbell Triceps Extension estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
7.8 kg
10.4 kg
12.9 kg
18.2 kg
60 kg
8.7 kg
11.5 kg
14.3 kg
20.1 kg
70 kg
9.4 kg
12.5 kg
15.5 kg
21.9 kg
80 kg
10.1 kg
13.4 kg
16.7 kg
23.5 kg
90 kg
10.7 kg
14.2 kg
17.7 kg
25 kg
100 kg
11.3 kg
15 kg
18.6 kg
26.3 kg
110 kg
11.8 kg
15.6 kg
19.5 kg
27.5 kg
120 kg
12.3 kg
16.3 kg
20.2 kg
28.5 kg
Single Arm Overhead Dumbbell Triceps Extension Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Overhead Dumbbell Triceps Extension estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
3.4 kg
4.4 kg
5.5 kg
7.8 kg
50 kg
4.5 kg
5.9 kg
7.4 kg
10.4 kg
60 kg
5.2 kg
6.8 kg
8.5 kg
12 kg
70 kg
5.6 kg
7.4 kg
9.2 kg
13 kg
80 kg
5.9 kg
7.8 kg
9.7 kg
13.7 kg
90 kg
6 kg
8 kg
10 kg
14 kg
100 kg
6.1 kg
8.1 kg
10.1 kg
14.3 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Cable Overhead Triceps Extension, Single Arm Cable Overhead Triceps Extension, and Overhead Dumbbell Triceps Extension.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Arm Overhead Dumbbell Triceps Extension in IronYou.
Keep your last session, progress and next target with you when you train.