Seated Dumbbell Tricep Extension.

Make every rep count.

1. 01

   Set an adjustable bench to 90° and choose a dumbbell you can control.

2. 02

   Sit tall with your back supported and feet planted. Bring the dumbbell to your shoulder, interlock/overlap your hands around one end, brace your core, and press it straight overhead.

3. 03

   Keep your upper arms close to your ears and your ribs down. Slowly lower the dumbbell behind your head by bending only at the elbows.

4. 04

   Stop when your forearms are parallel to the floor (or slightly below)—don’t let your elbows flare or your shoulders roll forward.

5. 05

   Drive the weight back up by straightening your elbows and squeezing your triceps at the top, finishing with the dumbbell stacked over your shoulders.

6. 06

   Repeat for the prescribed reps with smooth, controlled tempo.