Perform an overhead single-arm elbow extension with a dumbbell to extend the elbow and work the triceps.
How to do the Single Arm Tricep Extension (Dumbbell)#
- Pick up a dumbbell with one hand and raise it overhead so your upper arm is vertical and your elbow is bent.
- Brace your core and keep the upper arm steady next to your head throughout the movement.
- Extend your elbow to straighten the arm, lifting the dumbbell overhead while contracting the triceps.
- Lower the dumbbell under control by bending the elbow until it returns behind your head.
Muscles worked#
- Primary: Triceps
- Secondary: Front delts
Common mistakes#
- Allowing the elbow to drift away from the head.
- Using the shoulder or torso to help lift the weight.
- Dropping the weight quickly on the lowering phase.
- Bending the wrist instead of keeping it neutral.
