"This is an excellent dumbbell exercise to isolate the triceps," says Caley Crawford, NASM-certified personal trainer and director of education for Row House. Overhead triceps extensions (seated or standing), she said, "allow for a solid range of motion which really challenges the totality of your triceps."
- Sit or stand with your feet hip-width apart, holding the center of one dumbbell in both hands. Pull your core in tight and lift your chest to prepare for the movement.
- Engage your core as you lift the dumbbell and bring it behind your head. Your elbows should be bent and your biceps tight against your ears. This is your starting position.
- Straighten your arms to lift the dumbbell into the air, continuing to pull your core in and keep your chest lifted. Keep your upper arms as stationary as possible, only extending your forearm.
- Slowly bend the arms to lower the weight back to your starting position. This counts as one rep.
