Seated Dumbbell Overhead Extension

Sit on a bench, hold a dumbbell overhead, and bring your elbows beside your ears. Brace your core to keep your torso tall and your ribs down.

Bend your elbows and lower the dumbbell slowly behind your head. Keep your upper arms steady until your triceps lengthen fully.

Extend your elbows with your triceps and lift the dumbbell. Finish by pressing through the triceps without shrugging.

Think of pressing the dumbbell up with your triceps. The seated position limits lower-back momentum, making it easier to keep the work in your arms.

Overarching your lower back makes it fatigue before your triceps. Prioritize a tall torso and consistent elbow width over weight.

Inhale as you lower and exhale as you lift. Keep your core braced while breathing.

Even seated, firm feet on the floor improve torso stability. Reduce the range as soon as your shoulders become uncomfortable.