One-Arm Dumbbell Triceps Extension

Setup

1. 01Stand or sit tall holding one dumbbell in one hand.
2. 02Press the dumbbell overhead so the upper arm is vertical beside the head.
3. 03Brace the trunk and keep the ribs down; the free hand can support the working elbow.

Execution

1. 01Bend the elbow and lower the dumbbell behind the head with control.
2. 02Descend until the forearm touches or nearly touches the biceps.
3. 03Extend the elbow to press the dumbbell back to a full overhead lockout.
4. 04Complete all reps on one arm, then switch sides.

Checkpoints

• -Upper arm stays vertical and close to the head for the entire set.
• -Full stretch at the bottom, full lockout at the top.
• -Lower back stays neutral, not arched to fake overhead range.
• -Elbow points forward-up, not flared out to the side.

Common mistakes

• -Letting the elbow drift forward and down as fatigue sets in.
• -Arching the lower back instead of keeping the ribs stacked.
• -Cutting the bottom stretch short with too much weight.
• -Bouncing out of the stretched position.