Equipment Required:

Dumbbells
Flat bench
Chair with lower back support

Starting Position:

Sit on the end of the bench with a straight back. Place feet together in front of you.
Hold a dumbbell in the right hand with a palms in grip and extend the arm overhead, keeping the elbow close to the ear.
Place the left hand just below the elbow to provide support and help stabilize upper arm.

Actions To Execute Exercise:

Lower the weight behind the head, keeping upper arms stationary and elbows close to the ears.
Pause; slowly press weight up to return to starting position.
Repeat.
Repeat on other side (unnecessary if using a barbell).

Breathing Technique

Inhale while lowering the weight; exhale while pressing up.
Avoid holding your breath.

What The Exercise Does:

Strengthens the back of the upper arm (triceps).

Variations On This Exercise

Various hand grip positions may be used.
This exercise may be performed in a standing position. Stand with feet shoulder-width apart, knees slightly bent and abdominal muscles contracted to stabilize torso.

Precautions / Contraindications

Do not lock in the extended position.
This exercise may be contraindicated for some individuals with back, shoulder or elbow problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Start this exercise with light weights and increase resistance gradually as technique and conditioning level improves.