Dumbbell One-Arm Triceps Extension

This exercise is a great way to target your triceps one arm at a time, helping improve muscle balance and control. Lifting the dumbbell overhead and extending through the elbow strengthens the back of your arm - perfect for any bear looking to power up their push. It's a focused, controlled movement that's easy to add to any upper-body routine.

Instructions

1. Stand with feet shoulder-width apart or sit on a bench with a back support.
2. Hold a dumbbell in one hand with your arm extended above your head, palm facing forward.
3. Support the arm with your free hand if needed.
4. Slowly lower the dumbbell behind your head by bending the elbow, keeping the upper arm stationary.
5. Pause briefly at the bottom of the movement.
6. Push the dumbbell back up to the starting position by extending your elbow.
7. Repeat for the desired number of reps.
8. Switch arms and repeat the exercise.

Benefits

• Isolates and strengthens the triceps muscles.
• Improves upper body stability and balance.
• Increases muscle tone in the arms.

Key Points

• Keep your upper arm stationary throughout the movement.
• Perform the exercise slowly and with control.
• Avoid using momentum to lift the weight.
• Keep your core engaged for stability.

Common Mistakes

• Using momentum to lift the weight.
• Allowing the elbow to flare out.
• Not maintaining a stable core.
• Using a weight that is too heavy, compromising form.