Single-Arm Tricep Extension (Dumbbell)
The Single-Arm Tricep Extension is a unilateral isolation exercise that targets the triceps brachii, specifically emphasizing the long head by placing the arm in an overhead position. This movement helps correct muscle imbalances and builds upper arm size and strength.
Iridium utilizes sub-muscle-group fatigue awareness to program this overhead movement when the triceps long head requires stimulus distinct from lateral-head dominant pressing. The AI tracks isolated volume specifically for this head to ensure you hit Minimum Effective Volume without compromising recovery for future compound lifts. Additionally, Iridium evaluates your time constraints to ensure the longer duration required for unilateral sets fits within your allotted workout window.
Form Cues
- Keep your bicep close to your ear
- Point your elbow upward and slightly forward
- Lower the weight slowly behind your head
- Fully extend the arm to lock out at the top
- Keep your torso upright and core braced
- Don't let your elbow flare out sideways
- Don't arch your lower back to lift the weight
- Don't use momentum to swing the dumbbell up
- Don't cut the range of motion short
Common Mistakes
- Flaring the elbow too wide
- Excessive arching of the spine
- Using a weight that is too heavy
- Incomplete range of motion
- Moving the upper arm during reps
Muscles Worked
This exercise primarily targets the long head of the triceps brachii, which is best activated when the shoulder is in a flexed (overhead) position. It also recruits the lateral and medial heads to extend the elbow, ensuring complete development of the back of the arm.
Primary
Secondary
Get Personalized Coaching for Single-Arm Tricep Extension (Dumbbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.