How to do a dumbbell one arm tricep extension

Setup:

• Seated or Standing: You can perform this exercise either seated on a bench or standing with feet shoulder-width apart.
• Grip: Grab a dumbbell and hold it vertically behind your head with your palm facing upwards (neutral grip). Your upper arm should be close to your head.
• Engage Core: Tighten your core for stability.

The Lift:

1. Initiate the Extension: Keeping your upper arm still, extend your elbow to push the dumbbell upwards until your arm is fully extended.
2. Squeeze at the Top: Briefly squeeze your triceps at the top of the movement.
3. Controlled Return: Slowly lower the dumbbell back to the starting position, returning your hand behind your head.
4. Reset: Rest briefly, then prepare for the next repetition.

Tips:

• Focus on Your Triceps: Concentrate on using your triceps to move the weight, not momentum.
• Don't Flare Elbows: Maintain an upright posture and keep your elbows pointed forward and close to your head to emphasize triceps engagement.