Dumbbell One-Arm Triceps Extension

Grab a dumbbell and stand up straight. Raise the dumbbell up to the shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. Put the other hand on the waist. Rotate the wrist so that the palm of your hand is facing forward.

Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Pause when your triceps are fully stretched.

Return to the starting position by flexing your triceps and repeat the exercise according to the training plan, then switch arms.