Elbow drifts forward — no longer beside the ear
The overhead long-head position is lost; elbow must stay fixed.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Push · Upper Body
Single-Arm Overhead Dumbbell Extension
Coaching cues
- Hold one dumbbell overhead; elbow beside the ear; lower behind the head
- Extend to full lockout; feel the long head of the tricep contract hard
- Non-working hand can support the working elbow to prevent drift
- Unilateral training exposes tricep strength imbalances
Common faults 2
Trunk leans away from the working arm
QL and lateral trunk compensate for the overhead demand.
Overactive muscles
Quadratus lumborumLatissimus dorsi
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗