Dumbbell Seated Single-Arm Overhead Triceps Extension

1. Equipment Needed: A dumbbell and a bench or a sturdy chair.

2. Starting Position:
- Sit on the bench with your feet flat on the floor, shoulder-width apart.
- Hold the dumbbell in your right hand.
- Raise your right arm above your head, keeping your elbow close to your ear.

3. Movement:
- Inhale as you slowly lower the dumbbell behind your head by bending your elbow. Keep your elbow stationary and pointed upward.
- Lower the dumbbell until your forearm is parallel to the ground or until you feel a comfortable stretch in your triceps.
- Exhale as you push the dumbbell back to the starting position by straightening your arm.

4. Repetitions:
- Perform 10-15 repetitions on your right arm.
- Switch arms and repeat the exercise with your left arm.

5. Tips:
- Maintain a straight back throughout the exercise. Avoid leaning forward or arching your back.
- Focus on controlling the movement to maximize the effectiveness of the exercise.
- Start with a lighter weight if you are a beginner to ensure proper form.

6. Safety Reminder:
- Ensure the dumbbell is securely held and that you are in a stable position to prevent any accidents or injuries.