Dumbbell One Arm Tricep Extension

This exercise is one of my favourites. Mainly because it works on one of my favourite muscles to work on. The Tricep is the muscle on the back of your arm, and is the main muscle that makes your arms look bigger.

Preparation: Find a weight you feel comfortable using, but heavy enough to be a challenge. Sit on a bench with a back support, slightly lower than shoulder height. With dumbbell in hand, raise your arm straight over head, or slightly back. Make sure to keep your back pressed against the back support for proper posture.

Execution: Bending your arm at the elbow, lower the weight behind your head. Try to keep your upper arm as straight up as possible. After you reach the bottom of the rep, return your arm to the starting position. Repeat.

Incorrect Movement: Don't let your arm move away from your head. Moving your elbow forward will help you lift the weight on each rep, but will also lessen the focus on the Tricep Brachii.

Sidenote: Let the weight pull your arm slightly back to maintain shoulder flexion. Keep your elbow tucked in so it doesn't turn into an overhead press. Back support must not be high enough to stop full range of motion of the dumbbell. This exercise can also be performed without a back rest, or in a standing position.

Target Muscle: Tricep Brachii