An overhead isolation exercise for the triceps performed while seated with a dumbbell. It emphasizes the long head of the triceps in a supported upper-body position.
Sit on a bench with back support, feet flat on the floor.
Hold a dumbbell with both hands, palms facing upward, and lift it overhead until your arms are fully extended.
Keep your elbows close to your head and stationary throughout the movement.
Slowly lower the dumbbell behind your head by bending your elbows, keeping upper arms still.
Pause briefly at the bottom of the movement, then extend your arms to return to the starting position.
Repeat for the desired number of repetitions.
Use a weight that allows you to maintain proper form throughout the exercise.
Keep your core engaged to stabilize your body and prevent arching your back.
Avoid flaring your elbows out to ensure maximum triceps engagement.
Perform the movement slowly and with control to maximize muscle tension.
Breathe in as you lower the dumbbell and exhale as you extend your arms back up.
Lowering the dumbbell too far behind the head or arching the lower back to compensate for limited shoulder mobility.
Letting the elbows flare and swinging the torso instead of controlling elbow extension.
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