While seated on a flat bench, grab a dumbbell and lift it straight overhead. Keeping your elbow in place at all times, lower the weight behind your head until you feel a full stretch in your triceps. Pause briefly at the bottom and then drive the weight back up to the starting position, fulling locking out your elbow at the top. Repeat the exercise using the other arm.
Tips: Make sure to use a full range of motion on this exercise in order to maximize muscle stimulation. This means lowering the dumbbell until your triceps are fully stretched, and locking the weight out at the top of the movement. You don't have to be super-strict with your form, but try and keep your elbow as in place as possible.
One-Arm Dumbbell Triceps Extensions Exercise Video
Critical Dumbbell Routines
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Primary Muscle
