For a single-arm overhead triceps extension, focus on control and keeping the movement at the elbow so the triceps especially the long head, do most of the work.
1️⃣ Set your position first:
Sit or stand tall, brace your core, and keep your ribs from flaring as the weight moves overhead.
2️⃣Keep the upper arm steady:
Point the elbow mostly upward and avoid letting it drift excessively forward or outward.
3️⃣ Lower under control:
Bring the dumbbell behind your head by bending at the elbow. A controlled 2–3 second lowering phase can help you maintain tension.
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