One-Arm Tricep Extension (Dumbbell)
The One-Arm Tricep Extension is an overhead isolation exercise designed to target the long head of the triceps muscle. By extending a dumbbell behind the head, it stretches the muscle fibers deeply to promote hypertrophy and upper arm strength.
By placing the triceps in a stretched overhead position, this exercise specifically targets the long head rather than the lateral head emphasized in standard pushdowns. Iridium applies sub-muscle-group fatigue awareness to rotate this movement into your plan when your recent history is dominated by flat pressing. The AI then monitors RPE trends to ensure you achieve progressive overload on this isolation movement without exceeding your Maximum Recoverable Volume for the triceps.
Form Cues
- Keep your elbow pointing upward and close to your head
- Fully bend your elbow to lower the dumbbell behind your neck
- Squeeze your tricep hard at the very top of the movement
- Brace your core to keep your ribcage down
- Don't let your elbow flare out wide to the side
- Don't use momentum to swing the weight up
- Don't arch your lower back as you extend the arm
- Don't stop short of full extension at the top
Common Mistakes
- Flaring the elbow excessively
- Arching the lower back
- Using limited range of motion
- Moving the shoulder joint
Muscles Worked
This exercise primarily isolates the long head of the triceps brachii, which is uniquely targeted when the arm is held in an overhead position. It also engages the lateral and medial heads to complete the elbow extension, ensuring full development of the back of the arm.
Primary
Secondary
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