Movement overview

The Single Arm Overhead Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm overhead while holding a dumbbell, focusing on the long head of the triceps. This exercise helps in building muscle strength and definition in the upper arm.

Step-by-step cues

1. Stand with feet shoulder-width apart, holding a dumbbell in one hand.
2. Raise the arm with the dumbbell overhead, keeping your elbow close to your head.
3. With your palm facing forward, slowly lower the dumbbell behind your head by bending your elbow.
4. Pause briefly at the bottom of the movement.
5. Extend your arm back to the starting position by contracting your triceps.
6. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Keep your core engaged to maintain balance and prevent arching of the lower back.
• Ensure your elbow remains stationary and close to your head throughout the movement.
• Use a controlled motion to avoid using momentum, which can reduce effectiveness and increase injury risk.
• Start with a lighter weight to master form before progressing to heavier weights.
• Breathe out as you extend your arm and inhale as you lower the dumbbell.