How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single arm overhead extension (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Arm Overhead Extension (Dumbbell): how to do it and muscles worked

The single arm overhead extension (dumbbell) mainly works your triceps. You need dumbbells.

Muscles worked

Main

Triceps

How to do the single arm overhead extension (dumbbell)

1
Stand or sit tall holding one dumbbell in one hand, pressed straight overhead. Support your elbow with your free hand and keep your ribs down.
2
Bend your elbow to lower the dumbbell behind your head, keeping your upper arm vertical. Straighten your arm back up, squeezing your triceps.
3
Lower slowly over 3 seconds and breathe out as you extend. Keep your elbow pointed at the ceiling and finish all reps before switching arms.

Form tip: Do not let your elbow drift out or your back arch; start light since the weight goes close to your head.

Common questions

Which muscles does the single arm overhead extension (dumbbell) work?: The single arm overhead extension (dumbbell) mainly works your triceps.
What equipment do I need for the single arm overhead extension (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single arm overhead extension (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More triceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.