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Plan B

Single-Dumbbell Overhead Triceps Extension

Triceps

3Sets
12Reps
RIR 1-2Load

Swap reason — Only needs one dumbbell. Use the same 3 x 12 and choose a load that leaves 1-2 clean reps in reserve.

Sets done

0 / 3 · 12 reps · RIR 1-2

Illustration of correct Single-Dumbbell Overhead Triceps Extension form
Quick form demoWatch on Muscle & Strength
  1. 1

    Hold one dumbbell with both hands above your head.

  2. 2

    Keep elbows pointing forward and upper arms steady.

  3. 3

    Lower the dumbbell behind your head for a triceps stretch.

  4. 4

    Extend your elbows to lift the dumbbell overhead.

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