Dumbbell Seated Overhead Tricep Extension

The Dumbbell Seated Overhead Tricep Extension is a simple but effective isolation exercise for the triceps. Performed seated, it allows for strict form by limiting the involvement of other muscle groups, making it an excellent choice for targeting the long head of the triceps. This exercise helps build arm size and strength, particularly for pressing movements.

1. Set Up: Sit on a bench with back support, feet planted on the floor. Hold a dumbbell with both hands, gripping the upper end of the weight, and position it overhead with your arms extended.
2. Lower the Dumbbell: Bend your elbows and lower the dumbbell behind your head in a controlled manner, keeping your upper arms stationary and elbows pointing forward.
3. Extend Back Up: Press the dumbbell back up by extending your arms fully overhead, squeezing your triceps at the top.
4. Repeat: Perform for the desired number of reps, maintaining control through the full range of motion.

Keep your core tight and avoid flaring your elbows out to the sides. Focus on controlling the movement, especially during the lowering phase, to maximize tricep activation. Avoid using momentum or arching your back.