How to do a dumbbell seated triceps extension

Setup:

1. Position: Sit on a bench with back support, feet firmly on the floor.
2. Grip: Hold one dumbbell vertically with both hands, forming a diamond shape with your thumbs and index fingers around the handle, cupping the top end of the dumbbell.
3. Starting Position: Raise the dumbbell directly overhead, with your arms fully extended.

The Movement:

1. Lowering: Keeping your upper arms stationary and close to your head, slowly lower the dumbbell behind your head by bending at the elbows. Lower it until you feel a good stretch in your triceps.
2. Lifting: Pause briefly, then extend your elbows to press the dumbbell back up to the starting position. Squeeze your triceps at the top.
3. Repeat: Complete the desired number of repetitions.

Tips:

• Keep your core engaged and your back straight throughout the movement.
• Avoid flaring your elbows out to the sides; try to keep them pointing forward.
• Focus on moving only at the elbow joint.