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.
Since this movement requires significant shoulder mobility and places stress on the elbow joint, the AI analyzes your recent pressing volume and joint recovery status to ensure it's safe to perform today. Additionally, by tracking performance on each arm individually, the app can detect specific strength asymmetries between your left and right sides and auto-adjust reps to correct imbalances.
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
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