\n<\/p>\n
Walk into any gym and you\u2019ll see cable pushdowns<\/a>, close-grip bench presses<\/a> and skullcrushers<\/a> dominating triceps<\/a> workouts. But three-time Mr Olympia Frank Zane<\/a> prefers a different approach. His go-to move? The single-arm dumbbell overhead triceps extension<\/a> \u2013 an exercise that isolates the muscle and drives greater activation in each arm.<\/p>\n \u2018Try my favourite, the one-arm dumbbell triceps extension,\u2019 Zane says in his latest Instagram post<\/a>. \u2018This 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<\/a>.\u2019<\/p>\n As the name suggests, the triceps are made up of three heads. This variation targets the long head \u2013 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.<\/p>\n 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\u2019s exactly what this exercise delivers. It also places the muscle under a deep stretch \u2013 something research<\/a> suggests can enhance muscle growth.<\/p>\n Training each arm independently can also help address strength and size imbalances, while the need to stabilise your torso adds a secondary core<\/a> challenge.<\/p>\n Even if you\u2019re not aiming for Zane-level arms, it\u2019s a straightforward movement to master. Here\u2019s how to perform it correctly:<\/p>\n Sit or stand with a dumbbell in one hand, palm facing in<\/p>\n<\/div>\n<\/li>\n Raise the weight overhead, keeping your upper arm close to your ear<\/p>\n<\/div>\n<\/li>\n Slowly lower the dumbbell behind your head by bending your elbow<\/p>\n<\/div>\n<\/li>\n Extend your arm back up, squeezing your triceps at the top<\/p>\n<\/div>\n<\/li>\n Keep your core engaged and avoid arching your back to maintain good form<\/p>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\nWhy Frank Zane Swears by This Triceps Exercise<\/h2>\n
Benefits of the Single-Arm Overhead Dumbbell Triceps Extension<\/h2>\n
How to Do the Single-Arm Overhead Dumbbell Triceps Extension<\/h2>\n
\n