(Triceps) Single-arm Overhead Dumbbell Extension

Single-arm Overhead Dumbbell Extension

The versatility of dumbbell training is realized in the overhead triceps extension exercise with the
utilization of the single-arm dumbbell triceps extension movement. Normally the semi-pronated grip
provides for accentuation of the lateral head of the triceps but with the behind-the-back movement
application, the movement can be utilized to emphasize the long head of the triceps. As the gravitational
forces are magnified in the overhead triceps extension movements it is recommended that a
bench with a back support be used for the performance of the exercise; however, a standing application
can be used as well. Seeing it is
difficult to control the dumbbell it is
also advised that the opposite (free)
hand be utilized to stabilize the action
arm in order to cut down the risk of
having the dumbbell come down offline
which could easily invoke ligament
and tendon damage in the shoulders
and also strain the elbow-joint.

Two Movement Applications
Possible
The two approaches that can be
taken with the single-arm overhead
dumbbell triceps exercise are:

- To perform the movement with
the dumbbell parallel to the side
of the body (lateral head stimulation) with
the eccentric contraction finish-position behind the same-side posterior deltoid.
- To perform the movement with the dumbbell in a position that
is mid-way between the semi-pronated and pronated position at
about a 45° angle (long head stimulation) with the eccentric contraction
finish position at the upper portion of the mid-line of
the back. A pronated-grip is not applied as the movement application
would bring the dumbbell down near the skull. In order to
get the elbow back far enough to allow for clearance of the skull,
the shoulder ligaments would be stretched to a vulnerable length.

Difficult To Maintain Desired Elbow Position
The semi-pronated grip application allows for a more easilyfacilitated
maintenance of the inside position of the elbow while the
oblique 45° angle grip application encourages a flaring action of the
elbow during the eccentric contraction. As well, the elbow is encouraged
to dip more during the oblique 45° angle application that it
would during the semi-pronated grip application. This would indicate
that the oblique 45° angle application requires considerable expertise
and highly-concentrated contractions in order to provide proper execution
of the movement.

It should be noted that this movement is an isolation exercise and heavy weight is not required.
Proper form and not the amount of resistance will provide the beneficial effects of this exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory position on the seat of the preacher curl bench with the back
resting against the bed of the apparatus or standing upright position with a slight knee and hipflexion.
The feet should be firmly planted on the floor and the head held erect.
- Grasp a dumbbell in a pronated grip and extend the arms upward to the fully-extended position.
Grip the upper arm of the action arm with the fingers supporting the lateral region of the triceps
and the thumb placed against the bicep. Turn the dumbbell so that it is placed in an oblique 45°
angle position.
- Initiate the eccentric contraction phase of the movement by lowering the forearms down slowly.
Be sure to maintain the fixed position of the elbow and concentrate on not allowing the elbow to
flare out during the descent.
- Slowly complete the eccentric phase by drawing the weight to a halt at the desired finish position
with the thumb positioned at the top of the trapezius at the mid-line of the back. You will want
to pause for a count before returning the weight to the starting position in order to reduce the
tendency of applying a “bouncing action” at the conclusion of the eccentric contraction phase.
- Initiate the concentric contraction phase of the movement by extending the forearms upward.
You will want to avoid any thrusting actions in effort to provide momentum into the lift. The el-
bow should have been maintained in a fixed position and if so, no pressing action will be applied
during the raising of the weight. However, if you sense a pressing action in being applied you will
want to be careful on the subsequent eccentric contraction to avoid allowing the elbow to collapse.
- Slowly complete the concentric contraction phase of the movement by raising the arms to the
fully-extended position with the dumbbell positioned in line with the shoulder. You will want to
avoid the general tendency to “snap-out” at the conclusion of the lift.

Keys to the Lift
- Maintain the fully-extended position of the arm throughout the entire execution of the movement.
- Utilize slow speed-of-contraction movement applications throughout both the concentric and
eccentric phases of the movement.
- Avoid “bouncing” at the conclusion of the eccentric contraction phase of the movement.
- Avoid the tendency to “snap-out” at the conclusion of the concentric contraction phase of the
lift.