Why single arm tricep exercises matter
If you want toned, defined arms, single arm tricep exercises deserve a spot in your workouts. By training one arm at a time, you can correct strength imbalances, better activate the triceps, and improve overall control and stability.
These exercises are especially useful if you work out at home or at a gym like Planet Fitness, since you can get an effective tricep workout with just a dumbbell, cable, or resistance band. You also reduce your reliance on machines that limit your range of motion and can hold your progress back.
In this guide, you will learn:
- Which single arm tricep exercises are best for tone and strength
- How to perform each movement with safe, effective form
- Common mistakes that make tricep workouts less effective
- How to build a simple tricep routine you can stick with
Use this as a reference whenever you need tricep workout ideas or want to refresh your form.
Understand your triceps
Your triceps sit on the back of your upper arm and have three heads:
- Long head
- Lateral head
- Medial head
To create balanced, toned arms, you want to hit all three. Overhead movements are especially important because they target the long head, which crosses your shoulder joint and often gets less attention in basic pushdown or dip variations.
Single arm tricep exercises are also unilateral by design. That means you work each side independently, which helps you:
- Spot and correct left versus right strength differences
- Challenge your core to stabilize your torso
- Improve control in everyday pushing, reaching, and sports movements
Key form tips for single arm tricep work
Before you get into specific exercises, keep a few general technique points in mind. They apply to almost every single arm tricep move:
- Use a full but comfortable range of motion, do not cut your reps short to lift heavier
- Keep your elbow as still as possible so your triceps do the work
- Move slowly and with control, especially on the way down
- Brace your core to avoid arching your lower back
- Breathe out as you extend your arm and in as you bend it
These basics help you avoid joint stress and get more out of every rep.
One arm dumbbell tricep extension
The one arm dumbbell tricep extension is one of the best single arm tricep exercises you can add to your routine. It requires only one dumbbell and can be done standing or seated, at home or in the gym.
What it works
- Primary: Triceps, especially the long head
- Secondary: Shoulders and core for stability, especially in the standing version
Because this overhead movement targets the long head, it helps round out your triceps and supports balanced muscle growth.
How to do a standing one arm dumbbell tricep extension
- Stand tall with your feet about hip width apart and your core gently braced.
- Hold a dumbbell in one hand and raise it straight overhead so your arm is close to your ear.
- Keep your elbow pointing up and your upper arm still.
- Slowly bend your elbow to lower the dumbbell behind your head in a controlled arc.
- Pause briefly at the bottom without relaxing completely.
- Press the dumbbell back up by straightening your elbow until your arm is almost fully extended.
- Complete your reps on one side, then switch arms.
Seated variation
If you feel unstable standing, sit on a bench or sturdy chair with your back straight.
- Sit tall with feet flat on the floor.
- Perform the same motion, keeping your torso steady against the backrest if there is one.
This version reduces the balance challenge and can be easier on your lower back.
Common mistakes to avoid
The one arm dumbbell tricep extension is beginner friendly, but a few habits can limit results or cause discomfort:
- Using too much weight so you cannot lower the dumbbell fully
- Letting your elbow drift forward or outward, which takes tension off the triceps
- Arching your lower back excessively, which can strain your spine
To fix these, choose a lighter dumbbell, keep your elbow close to your head, and engage your core so your ribs do not flare.
Single arm dumbbell tricep kickback
Dumbbell tricep kickbacks are another effective single arm tricep exercise, especially if you are training at Planet Fitness or at home with basic equipment. You hinge at the hips and extend your arm behind you to hit the triceps.
What it works
- Primary: Triceps
- Secondary: Rear delts and upper back for stability, plus your core to maintain position
How to do a dumbbell tricep kickback
- Stand with a dumbbell in one hand.
- Hinge forward at the hips so your torso is angled toward the floor, keeping your back flat.
- Place your opposite hand on a bench or your thigh for support if needed.
- Bend your working arm so your elbow is at your side and your upper arm is parallel to the floor.
- Keeping your upper arm still, straighten your elbow to extend the dumbbell behind you.
- Squeeze your triceps at the top of the movement.
- Slowly bend your elbow again to return to the starting position.
Alternate sides or complete all reps on one arm before switching.
Kickback form check
For better tricep activation:
- Keep your upper arm parallel to the floor, do not let it drop
- Avoid swinging the dumbbell, move with control
- Keep your head in line with your spine instead of looking up
If you feel your lower back working hard, reduce the weight and tighten your core.
Other useful single arm tricep variations
Once you are comfortable with dumbbells, you can mix in other tools and tempos to keep your tricep workouts challenging.
One arm overhead extension with kettlebell
You can perform the same overhead extension pattern using a kettlebell.
- Hold the kettlebell by the handle with the bell hanging behind your hand.
- Move slowly to stay in control of the weight as it shifts.
This variation changes the feel slightly, but the muscle focus is similar.
Single arm cable or band extensions
Cables and resistance bands are great for single arm tricep exercises because they keep tension on your muscles throughout the entire range of motion.
You can try:
- Overhead single arm cable or band extensions
- Single arm reverse pushdowns, using a cable or band anchored overhead
Just be careful with reverse pushdowns. If you let your elbow wander or rely on momentum, you might not target the intended part of the triceps and can end up stressing your joints instead.
Slow negatives for more challenge
Whether you use dumbbells, cables, or bands, you can increase muscle activation by adding slow negatives.
- Extend your arm normally.
- Take 3 to 4 seconds to lower the weight back to the starting position.
This slower lowering phase increases time under tension, which can support better muscle growth and control.
How to structure your single arm tricep workout
You do not need a long list of exercises. A simple, focused routine with smart exercise order and enough recovery usually works best.
Choose your exercises
For a balanced tricep session, start with a heavier or more demanding move, then follow with a lighter or more isolated option. For example:
- One arm dumbbell tricep extension
- Dumbbell tricep kickbacks
Or:
- One arm overhead cable or band extension
- Single arm reverse pushdown (with strict form)
Sample beginner tricep routine
Try this 1 to 2 times per week:
- One arm dumbbell tricep extension
- 3 sets of 8 to 12 reps per arm
- Dumbbell tricep kickbacks
- 3 sets of 10 to 15 reps per arm
Rest about 60 to 90 seconds between sets. Focus on smooth, controlled reps rather than rushing.
Where to place triceps in your week
Your triceps are involved in many pushing exercises like bench presses and shoulder presses. If you train chest or shoulders, your triceps already work hard on those days.
To avoid overtraining:
- Give your triceps at least 24 to 48 hours of recovery between heavy sessions.
- Do not schedule intense single arm tricep exercises right after a demanding chest or shoulder workout that already fatigued them.
Too much work with too little rest can lead to fatigue, elbow pain, and stalled progress.
Common tricep training mistakes to watch for
A few habits can quietly keep your triceps from getting stronger or more defined, even if you are putting in the time.
Starting with isolation and ending up exhausted
If you jump into single arm overhead extensions first in your tricep workout and push to failure, you might exhaust the muscles too early. That can limit your performance in other valuable tricep moves later in the session.
Instead, consider:
- Starting with a slightly heavier or more compound tricep exercise
- Using single arm isolation moves later to finish the muscle
Relying only on machines and cables
Machines and cables are convenient, but if you only use them, you may limit your range of motion and muscle engagement.
Free weight exercises like dumbbell overhead extensions and kickbacks challenge your stabilizing muscles and can help you build more balanced strength.
Letting form slip to lift heavier
Common form issues include:
- Shortening the range of motion
- Moving your elbows all over the place
- Arching your lower back
These habits can shift work away from the triceps, overwork secondary muscles, and stress your joints. The fix is simple but important: reduce the weight, slow down, and re focus on technique.
Progressing your single arm tricep training safely
To see visible changes in arm tone and strength, you need gradual progression. You do not need to add weight every session, but you should nudge the challenge up over time.
Simple ways to progress
You can:
- Add a small amount of weight once you can do the top end of your rep range with good form
- Add another set for one or both exercises
- Use slow negatives on some reps
- Reduce rest between sets slightly
If you are a beginner training at a gym like Planet Fitness, start with lighter weights and perfect your form first. Then increase the load or volume gradually to stimulate muscle growth without risking injury.
Signs you should scale back
Pull back and reassess if you notice:
- Persistent elbow or shoulder pain
- A need to swing or cheat every rep
- Constant soreness that does not improve with a few rest days
Taking a short break or reducing volume usually helps you come back stronger rather than pushing through discomfort.
Putting it all together
Single arm tricep exercises give you a practical way to build stronger, more toned arms with minimal equipment. By focusing on moves like the one arm dumbbell tricep extension and dumbbell tricep kickbacks, you target all three heads of the triceps, especially the long head that supports a fuller looking arm.
Remember to:
- Prioritize good form over heavy weight
- Include overhead work to train the long head
- Avoid overusing machines at the expense of free weights
- Give your triceps enough recovery between sessions
Start by adding one or two of these exercises to your next workout. Pay attention to how each side feels and moves, and adjust the weight so every rep feels controlled. Over time, your consistency and attention to detail will show in stronger, more defined arms.
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