By: Brandon Ivey
IFA Certified Trainer
Main Muscle: Triceps
1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it
2. Bring the dumbbell over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be above 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.
3. 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.
4 Return to the starting position by flexing your triceps as you breathe out. Tip: It is important that only the forearm moves. The upper arm should remain still at all times stationary next to your head.
Repeat for the recommended amount of repetitions and switch arms.