How to Perform the Perfect Overhead Dumbbell Extension (Complete Guide)
Build tricep strength and improve shoulder mobility with the overhead dumbbell extension, a targeted exercise that engages the triceps, shoulders, and core.
Perfect Overhead Dumbbell Extension Technique
The overhead dumbbell extension is an excellent exercise for isolating the triceps while also engaging the shoulders and core. By maintaining proper technique, you can maximize the effectiveness of the exercise and reduce the risk of injury. ChAIron's AI coaching optimizes your range of motion, elbow alignment, and breathing for perfect form.
Step-by-Step Form Guide
1.Setup Position: Sit or stand with a dumbbell held in both hands. Position the dumbbell overhead with arms fully extended. Keep your feet shoulder-width apart and engage your core.
2.Lower the Dumbbell: Slowly bend your elbows to lower the dumbbell behind your head, keeping your upper arms stable and close to your head.
3.Range of Motion: Continue lowering the dumbbell until your forearms are parallel to the floor or you feel a stretch in your triceps.
4.Press Up: Push the dumbbell back to the starting position by straightening your arms, focusing on contracting your triceps.
5.Breathing: Inhale as you lower the dumbbell, and exhale as you press it back up.
Common Mistakes to Avoid
1.Flaring elbows outward instead of keeping them close to the head.
2.Using too heavy a weight, which can compromise form and lead to shoulder or elbow strain.
3.Arching the back excessively during the lift.
4.Not controlling the descent of the dumbbell, causing jerky or unsafe movements.
5.Locking the elbows at the top of the movement, which reduces muscle activation and can lead to joint stress.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Elbow and wrist alignment to avoid strain during the movement.
2.Controlled descent and ascent for optimal muscle engagement.
3.Core stabilization and body posture to prevent excessive arching of the back.
4.Breathing techniques to ensure proper rhythm and energy management.
5.Safety checks to ensure joint protection and prevent overextension.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
.png)
.png)