Single Arm DB Overhead Tricep Extension

Starting Posture

Stand with feet shoulder-width apart, holding a dumbbell in one hand with the arm extended straight up overhead. Keep the core engaged and maintain a neutral spine.

How to Exercise

Slowly lower the dumbbell behind your head by bending your elbow, keeping the upper arm close to your head. Once you reach a 90-degree angle at the elbow, extend your arm back up to the starting position. Repeat for the desired number of reps.

Breath Control

Inhale as you lower the dumbbell behind your head and exhale as you push it back up to the starting position. Focus on controlled breathing throughout the exercise.

Common errors

Common errors include using momentum to swing the weight, arching the back, or flaring the elbow out to the side. Make sure to maintain proper form throughout the exercise to target the triceps effectively.

Weights

Choose a weight that allows you to perform 8-12 reps with proper form. Adjust the weight as needed to continue challenging your muscles as you progress.

Grips

Hold the dumbbell securely with a neutral grip, ensuring that your wrist stays in line with your forearm throughout the movement.

Variations

You can perform this exercise seated on a bench for added stability. Alternatively, use a cable machine with a rope attachment for a different angle of resistance.

Comments and tips

Ensure that the movement is controlled and smooth, avoiding any jerky or sudden motions. Use a weight that challenges you without sacrificing proper form. Keep the non-working arm out to the side for balance.

Cautions

Avoid overarching your lower back or leaning too far forward during the exercise, as this can strain the spine. If you experience any shoulder or elbow pain, stop the exercise immediately.