Single arm dumbbell overhead Tricep extensions with external rotation bias

Stability & Strength

This is an instructional video to correctly demonstrate Single arm dumbbell overhead Tricep extensions with external rotation bias

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Triceps and Rotator cuff
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Firstly tie an exercise band to a fixed object on the opposite side of the body that you are training.
The height should be at roughly head height
Attach the other end to the wrist of the arm that you will be training
Next should curl the bar up by bending your elbow and then press the bar up above your head
The band tension should be taken up in this position.
This is the starting position of the exercise
Next bend your elbow to lower the weight behind your head. Try to keep your elbow pointing up to the ceiling and keep your abs activated to keep your back straight throughout.
Once you get a stretch in your Triceps then reverse the direction by straightening your elbow to the start position.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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