Exercise:

Overhead Dumbbell Extensions

Target Muscle:

Triceps

Secondary Muscle:

Shoulders

Equipment Needed:

Dumbbell

Proper Execution:

Pick up a dumbbell and grip the weight by placing both hands, one overtop of the other, inside the dumbbell and holding the top set of plates. Use some body momentum to drive the weight up and onto your shoulder. Extend the dumbbell directly overhead and fully extend your arms. Start the movement by lowering the dumbbell behind your head until you feel a complete stretch in your triceps. Pause very briefly at the bottom and then drive the weight back up by extending your elbows until they are fully locked out. Having a spotter is important for this lift in case you reach muscular failure when the weight is behind your head. The spotter can simply grab the weight from you and place it on the ground.

Tips:

Try to keep your elbows as close to your head as you can during this lift in order to maximize the stress on your triceps. Also remember to use a full range of motion by fully stretching your triceps at the bottom and locking the weight out completely at the top. Having a spotter is very important for this exercise to make sure you don't injure yourself. You can also perform this exercise from a seated position.