Single-Arm Overhead Dumbbell Extension
Seated on a flat bench, one arm extends a dumbbell overhead while the other hand holds that elbow in place; only the forearm moves.
How to do it
Setup
Seated tall on a flat bench, a dumbbell overhead in one hand, the free hand wrapped around that elbow.
Steps
- Lower the bell behind the head, the elbow pointing up.
- Hold the elbow still with the free hand.
- Extend to a straight arm; finish the side, then switch.
Common mistakes
Elbow drifting forward or out: the free hand holds it pointing at the ceiling. Arching the back as the bell drops: sit tall, ribs down. Lowering the bell to the side of the head: take it straight down behind it.
Breathing
Inhale lowering, exhale extending.
