Walk into any gym and you’ll see cable pushdowns, close-grip bench presses and skullcrushers dominating triceps workouts. But three-time Mr Olympia Frank Zane prefers a different approach. His go-to move? The single-arm dumbbell overhead triceps extension – an exercise that isolates the muscle and drives greater activation in each arm.
Why Frank Zane Swears by This Triceps Exercise
‘Try my favourite, the one-arm dumbbell triceps extension,’ Zane says in his latest Instagram post. ‘This exercise isolates your triceps, helping build muscle and strength while improving arm definition. It also promotes better muscle balance and stability, making your workouts more effective. Add it to your routine for strong, sculpted arms.’
Benefits of the Single-Arm Overhead Dumbbell Triceps Extension
As the name suggests, the triceps are made up of three heads. This variation targets the long head – the largest portion of the muscle group. And with the triceps making up around two-thirds of your upper arm, prioritising this area can have a noticeable impact on overall arm size.
Because the long head crosses both the elbow and shoulder joints, it requires a specific movement pattern: the arm positioned overhead and slightly behind the body. That’s exactly what this exercise delivers. It also places the muscle under a deep stretch – something research suggests can enhance muscle growth.
Training each arm independently can also help address strength and size imbalances, while the need to stabilise your torso adds a secondary core challenge.
How to Do the Single-Arm Overhead Dumbbell Triceps Extension
Even if you’re not aiming for Zane-level arms, it’s a straightforward movement to master. Here’s how to perform it correctly:
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Sit or stand with a dumbbell in one hand, palm facing in
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Raise the weight overhead, keeping your upper arm close to your ear
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Slowly lower the dumbbell behind your head by bending your elbow
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Extend your arm back up, squeezing your triceps at the top
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Keep your core engaged and avoid arching your back to maintain good form
