This exercise involves sitting on a bench with a dumbbell in both hands and extending the arms overhead to work the triceps muscles. The movement involves bending and straightening the elbows while keeping the upper arms stationary. It is a great exercise for building strength and definition in the back of the arms.

Sit on the edge of a bench with a single dumbbell. Raise the dumbbell straight up overhead with both hands. Keep the elbows high, bend the arms and bring the dumbbell behind the head. Now drive the arms back to the overhead starting position. Repeat for the designated number of reps.

Extend your arms fully and raise the dumbbells overhead. Lower the dumbbells behind your head, bending at the elbows. Keep your elbows steady. Stop just shy of the dumbbell touching your neck. Pause for one second, then extend your arms back to the starting position overhead.

Set the back pad of an adjustable bench to a 90-degree angle. You can also use a bench with a fixed backrest for more convenience. Grab a dumbbell, and then sit on the bench with your back braced against the pad. Press the dumbbell over your head and tuck your elbow in slightly. Lower the weight behind your head by breaking at your elbow.

Seated Dumbbell Tricep Extension Instructions Select the desired weight from the rack and position an adjustable bench at 90 degrees. To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead.