"This is an excellent dumbbell exercise to isolate the triceps," the muscles on the back of your upper arm, says Crawford. 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 behind your head, with your elbows bent and pointing toward the ceiling.
- Engage your core so your back doesn't arch, and lift the dumbbell straight up toward the ceiling, bringing over your head.
- Hold for one second, then slowly bend your arms to lower the weight behind your head. That's one rep.
- Try 2-3 sets of 8-10 reps.
