How to perform it
- Sit on the bench with your spine upright, feet supported on the floor, and a dumbbell in each hand overhead.
- Keep your abs engaged, chest open, and arms pointing upward throughout the movement.
- Keep your elbows comfortably aligned and avoid excessively opening them to the sides.
- Bend your elbows to lower the dumbbells behind your head with control.
- Keep your upper arms as stable as possible, concentrating the movement at the elbow joints.
- Lower through a comfortable range while feeling a stretch in the triceps without creating shoulder discomfort.
- Extend your elbows again to raise the dumbbells back to the starting position overhead.
- Exhale as you raise the dumbbells and inhale as you lower.
What you should feel
Greater triceps activation, especially the long head, with effort localized to the back of the arms. The arms and torso should remain stable, without pain in the elbows, wrists, shoulders, or lower back.
Groups mentioned in the description
Exercise questions
Sit on the bench with your spine upright, feet supported on the floor, and a dumbbell in each hand overhead. Keep your abs engaged, chest open, and arms pointing upward throughout the movement. Keep your elbows comfortably aligned and avoid excessively opening them to the sides. Bend your elbows to lower the dumbbells behind your head with control. Keep your upper arms as stable as possible, concentrating the movement at the elbow joints. Lower through a comfortable range while feeling a stretch in the triceps without creating shoulder discomfort. Extend your elbows again to raise the dumbbells back to the starting position overhead. Exhale as you raise the dumbbells and inhale as you lower.
Elbow extension exercise that works the triceps while keeping the upper arms stable throughout the movement.
Greater triceps activation, especially the long head, with effort localized to the back of the arms. The arms and torso should remain stable, without pain in the elbows, wrists, shoulders, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.