Unilateral Triceps Extension
EquipmentDumbbell
TypeIsolation
DifficultyIntermediate
Primary:Triceps
Tertiary:Forearms
Stabilizer:Core, Upper Back
📋 How to Perform
- Stand or sit with a dumbbell in one hand, arm fully extended overhead.
- Keep your upper arm stationary, bend your elbow to lower the dumbbell behind your head.
- Extend your elbow to raise the dumbbell back to the starting position.
- Keep your core engaged and back straight throughout the movement.
- Perform all reps on one side before switching to the other arm.
- Repeat for the desired number of repetitions on each side.
⚠️ Common Mistakes to Avoid
- Letting the elbow drift forward and out, which shifts work from the triceps to the shoulder.
- Cutting the lowering short, which skips the deep stretch that makes overhead extensions so good for triceps.
- Arching the lower back as the weight lowers, which loads the spine to make up for limited shoulder range.
