1. Pick up a dumbbell. While standing or seated, raise the dumbbell over your head. Make sure your arm is fully extended. Keep your elbow fixed in that position.
1. Slowly lower the weight, bending at the elbow, until it reached the back of your head. You should feel a slight stretch in your triceps.
2. Pause at the bottom of the movement and slowly raise the weight back up to its starting position using only your triceps. Repeat for the other arm.
Seated Triceps Dumbbell Extensions
1. Hold a single dumbbell behind your back while seated.
2. Hold the dumbbell with your upper arms as close to your ears as possible.
1. Raise and lower the weight, while keeping your upper arms vertical.
2. This is very important. If the dumbbells you are using are adjustable, make sure they are securely tighten, otherwise, you may be wearing the plates for a hat.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.