Movement overview

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

Step-by-step cues

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
2. Raise the dumbbell above your head, fully extending your arm.
3. Keep your elbow close to your head and your palm facing forward.
4. Slowly lower the dumbbell behind your head by bending your elbow.
5. Pause briefly when you feel a stretch in your triceps.
6. Extend your arm back to the starting position by contracting your triceps.
7. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Maintain a neutral spine and keep your core engaged throughout the exercise.
• Avoid flaring your elbow outward; keep it close to your head for better isolation of the triceps.
• Control the movement to avoid using momentum; focus on slow and deliberate motions.
• Start with a lighter weight to master form before progressing to heavier loads.
• Breathe out as you extend your arm and inhale as you lower the dumbbell.