How to do a single arm tricep extension Grab a relatively light dumbbell with a neutral grip, and then press the weight over your head. Tuck your elbow in slightly, and then lower the weight behind your head by breaking at your elbow. Descend until your forearm makes firm contact with your biceps (or until you feel an intense triceps stretch).

One-Arm Seated Dumbbell Extension Instructions Choose a dumbbell and sit on the end of a flat bench or a 90-degree back bench with the dumbbell resting on your thighs. Hold the dumbbell with a pronated grip (palm facing your feet) with your left hand and lift the dumbbell above your head until your arm is fully extended.

Single Arm Dumbbell Overhead Extension Standing or seated, take a single dumbbell over your head with extended arm. Keeping your elbow as close to your head as possible, bend at the elbow taking the weight down behind your head. Raise the dumbbell up again, squeezing at the top.

Grab onto a dumbbell and lift it straight overhead. While keeping your back straight and upper arm stationary, lower the dumbbell behind your head until you feel a good stretch in your triceps, and then extend the dumbbell back upward until your elbow is locked out.