How to Do Single Arm Overhead Dumbbell Tricep Extensions
When you see someone with massive arms, it is a natural tendency to think that the person does a lot of bicep curls; however, most of the mass on your arm is attributed to your triceps muscles. If you want to get large, muscular arms in a short amount of time, you need to start working your triceps. Many triceps exercises involve a push down movement, but to really pump up your growth, try the overhead extension variety, such as the dumbbell triceps extension.
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Instructions
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Place an upright chair in an area that will allow you ample space to perform the movement. Use an upright chair that goes as high as the top of your back; you can use a chair with a back that goes higher, but it may make the movement more difficult to do. If you cannot locate a chair, you can still do the exercise, but you will have to do it standing up and will need to use a lighter weight so you are not rocking or shifting around.
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Sit in the chair with your feet planted firmly on the ground. Grasp the dumbbell in one hand with an overhand grip. If you are standing, stand with your feet shoulder-width apart with your knees slightly bent and your back as straight as possible. Keep your abdominal and back muscles as tight as possible throughout this movement to avoid any injury.
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Raise your arm holding the dumbbell straight into the air. Place your other hand on the forearm holding the dumbbell. This will act as your spotter to help you with the correct range of motion or if you are having difficulty completing your last few repetitions.
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Bend slowly at the elbow and lower the dumbbell behind your head. In this movement, only your forearm and the other hand on the arm holding the dumbbell will move. You want to do is isolate the triceps muscle as much as possible. Moving your entire arm or utilizing your back more will take away from the effectiveness of the exercise. This is your starting position.
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Press your arm back to a fully extended position. When you reach this position, you will feel a slight tightness or contraction in the triceps muscle. Hold this position for a second, then return back to your starting position. Repeat for at least eight repetitions; switch arms and perform the same number of repetitions. Be sure to use a light dumbbell to begin, especially if you are doing this movement standing.
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Tips & Warnings
Thoroughly stretch your muscles if this is the first time performing the exercise.
