One Arm Dumbbell Extension

Position for the one arm dumbbell extension

1. Pick up a dumbbell.

2. While standing or seated, raise the dumbbell over your head.

3. Make sure your arm is fully extended. Keep your elbow fixed in that position.

Execution of the one arm dumbbell extension

1. Slowly lower the weight, bending at the elbow, until it reached the back of your head. You should feel a slight stretch in your tricep.

2. Pause at the bottom of the movement and slowly raise the weight back up to it’s starting position using only your tricep. 3. Repeat for the other arm.