One Arm Dumbbell Overhead Extension

Hold one dumbbell overhead with your elbow beside your ear. Brace your core so your lower back does not arch; the free hand only helps stabilize your torso.

Bend your elbow and lower the dumbbell slowly behind your head. Keep your upper arm from flaring as you lower into a full triceps stretch.

Extend your elbow with your triceps and lift the dumbbell. Finish by pressing through the triceps.

Think of pressing the dumbbell up with your triceps. If your shoulder takes over, check that your elbow is not flaring.

Arching your back or flaring your elbow strains your shoulder and lower back. Prioritize a fixed torso and elbow width over weight.

Inhale as you lower and exhale as you lift. Maintain your core brace as you breathe.

Find a range that fully lengthens your triceps while keeping your shoulder comfortable. Pause for 1 second with your arm extended for stronger engagement.