Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
Repeat for the recommended amount of repetitions and switch arms.
Comments and tips
When you have finished, bring the dumbbell around your back and rest the lower end on your shoulder. Grab the bar securely with both hands, one on top of the other, raise your knee, and gently bring the other end of the dumbbell down onto your knee.
When performing the seated dumbbell overhead triceps extension, keep your elbows close to your head. This will keep the emphasis on your triceps brachii. If you have to open up your elbows (move them away from your head) to raise the dumbbell, it means that the dumbbell is too heavy.
Your upper arms must be kept vertical. If your shoulder flexibility does not permit this, sit with your hips forward and rest your back on a chair.
Try not to raise the dumbbell directly over your head, as this can be dangerous. Tilt your head forward a little, and raise and lower the dumbbell behind your back.
The point of sitting down is to reduce your ability to cheat by using body momentum to raise the dumbbell.
