Exercise Name: Seated Overhead Dumbbell Extension
Target Muscle Group: Triceps (Back of the Upper Arm)
Equipment Needed: Dumbbell, Bench
Instructions:
- Starting Position:
- Sit on a bench with your feet flat on the floor and your back straight.
- Hold a single dumbbell with both hands. Place your palms around the inner part of one end of the dumbbell, with your fingers wrapped around it.
- Raise the dumbbell overhead, fully extending your arms and keeping your elbows close to your head.
- Execution:
- Begin the movement by bending your elbows to lower the dumbbell behind your head. Keep your upper arms stationary and close to your head throughout the exercise.
- Lower the dumbbell until you feel a stretch in your triceps, with your forearms nearly parallel to the floor.
- Exhale as you extend your arms back to the starting position, focusing on contracting your triceps throughout the movement.
- Return:
- Inhale as you lower the dumbbell and exhale as you push it back up to the starting position.
- Ensure the movement is smooth and controlled, avoiding any rapid or jerky motions.
Tips:
- Controlled Motion: Perform the exercise with a slow and controlled pace to maximize tricep engagement and minimize the risk of injury.
- Elbow Position: Keep your elbows close to your head and avoid flaring them out to the sides. This helps to isolate the triceps effectively.
- Body Position: Sit upright with your back straight and core engaged to maintain stability throughout the exercise.
- Breathing: Exhale as you extend the dumbbell and inhale as you lower it.
Common Mistakes:
- Using Momentum: Avoid using momentum or swinging the dumbbell. Focus on using your triceps to control the movement.
- Elbow Movement: Ensure your elbows remain stationary and close to your head to target the triceps effectively and prevent shoulder strain.
- Overextending: Do not lower the dumbbell too far behind your head, as this can place unnecessary stress on your elbows and shoulders.
Modifications:
- Beginner: Start with a lighter dumbbell to master the form before progressing to heavier weights.
- Advanced: To increase difficulty, use a heavier dumbbell or add a pause at the bottom of each rep to enhance muscle engagement.
The seated overhead dumbbell extension is an effective exercise for isolating and strengthening the triceps. Incorporate this exercise into your workout routine to build arm strength, improve tricep definition, and enhance overall upper body aesthetics.
