Dumbbell Single Arm Overhead Extension

Proper Positioning

1. Stand with feet hip to shoulder width apart

2. Head in a neutral position

3. Natural arch in the lower back

4. Chest out, glutes out

5. Place a dumbbell in one hand overhead and rest the other arm across the stomach or chest

6. Keep the elbows tucked in and in a fixed position

7. Knees slightly bent

Proper Technique

1. Slowly lower the dumbbell by bending from the elbows

2. Press the dumbbell up, once a slight stretch is felt in the triceps or at 90 degrees

3. Slowly return to starting position

4. Pause and squeeze at the top of the movement

Essential Tips

1. Do not use momentum

2. Make sure to not lean forward when pressing the dumbbell

3. Avoid moving the elbows with the weight

4. Avoid swinging

5. Lower dumbbell further in accordance with ROM

6. Do not hyperextend the elbows

7. Avoid locking out the elbows

8. Do not point elbows to the side or flare them out

9. Do not allow the head to drop forward

10. Focus on the long head of the triceps