Dumbbell Seated Alternate Overhead Triceps Extension

The Dumbbell Seated Alternate Overhead Triceps Extension is a fantastic exercise specifically targeting the triceps muscle group, which is located on the back of the upper arm. This exercise is highly effective in strengthening and toning the triceps, helping you achieve those nicely sculpted arms you've always wanted. To perform this exercise, you will need a set of dumbbells and a stable bench or chair. Start by sitting upright on the bench or chair, keeping your back straight and feet planted firmly on the ground. Hold a dumbbell in each hand, keeping your elbows close to your head and knuckles facing upwards. Begin by extending one arm fully overhead, straightening your elbow while keeping the other arm in the starting position. Pause for a brief moment, feeling the stretch in your triceps, and then slowly lower the dumbbell back to the starting position. Repeat the movement with the opposite arm, alternating sides with each repetition. What makes this exercise so effective is that it allows for an isolated and controlled movement, targeting the triceps individually. It also engages the core and stabilizer muscles to maintain proper form and balance. By incorporating the Dumbbell Seated Alternate Overhead Triceps Extension into your workout routine, you can expect stronger, more defined triceps, improved upper body strength, and enhanced overall functional fitness. Remember to start with lighter weights if you're a beginner and gradually increase the resistance as you become more comfortable with the movement. Keep up the hard work, and soon enough, you'll notice the results of your dedicated tricep training sessions. So grab those dumbbells, find a comfortable spot, and get ready to power up your triceps with the Dumbbell Seated Alternate Overhead Triceps Extension!

Instructions

• Start by sitting upright on a bench or chair with your back straight and your feet flat on the ground.
• Hold a dumbbell in one hand with an overhand grip, and extend the arm straight above your head.
• Lower the dumbbell behind your head, bending at the elbow, while keeping your upper arm close to your head. Your forearm should be angled back.
• Pause briefly at the bottom of the movement, and then slowly raise the dumbbell back to the starting position, fully extending your arm.
• Repeat the movement for the desired number of reps, and then switch arms to work the other tricep.

Tips & Tricks

• Start with a weight that challenges you, but allows for proper form.
• Keep your core engaged and maintain a tall posture throughout the exercise.
• Focus on keeping your elbows close to your head as you lower and raise the dumbbell.
• Exhale as you extend your arm overhead and inhale as you bring the dumbbell back to the starting position.
• Avoid swinging or using momentum to lift the weight. Use controlled movements.
• To increase intensity, slow down the movement and pause briefly at the top of each repetition.
• Gradually increase the weight as you become stronger and more comfortable with the exercise.
• If you experience any discomfort or pain, consult with a fitness professional to ensure proper technique and form.
• Incorporate variety by alternating between dumbbells and resistance bands for this exercise.
• Remember to warm up your muscles before attempting this exercise to prevent injury.