Single arm dumbbell overhead Tricep extensions with external rotation bias

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

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

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

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