Single Arm Tricep Press

The Single Arm Tricep Press is performed standing with a dumbbell. This exercise is very good for balancing the tricep muscle after performing a bicep curl or other exercises focused on the bicep muscle. It is important you maintain good form when doing this exercise as the weight is going behind your head and you need to make sure you keep it in the right position.

Body Part and Muscle Group
The Single Arm Tricep Press works the back of upper arm with particular focus on the Tricep Brachii.


Joint Actions
The movement to perform the Single Arm Tricep Press involves Elbow Extension.


  • Pick up a dumbbell using a neutral (inverted) grip, use the Get Set to do this.
  • Move the dumbbell to an overhead position with the elbow slightly bent, use your other arm to support the arm in the upright position by placing your hand on the back of your Tricep.
  • Slowly lower the dumbbell behind your head, keeping it inline with your spine. Your elbow should be bent when doing this.
  • Return the weight to the top by straightening your arm.

Progression: Add more weight, increase your reps, increase your sets or slow the exercise down

Alternative: Dips, Kickbacks or a Cable Machine.

Single Arm Tricep Press
Exercises that focus on the Tricep are often overlooked in favour of building bigger biceps. It is important that you balance your exercise plans to include the same level of workout on opposing muscles. Having big biceps looks good but having strong triceps in the long term is better and will allow you to lift more overall.

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