Things You'll Need:
-
Step 1
Find a light dumbbell to start with. This movement is a tricky one so you will want to start off with a light weight to get used to the movement of the exercise. Find a low back bench--one that you can sit in or adjust so you are sitting upright will do fine for this exercise. You will want a low back so you can lower the weight without the bench getting in the way.
-
Step 2
Sit in the chair with your back straight, being sure to tighten up your ab and back muscles for added stability. Initially you can lift the weight and hold it on your knee while you get situated in the chair. Hold on to the weight so it does not accidentally slip and fall on your foot.
-
Step 3
Hold the inner plate of the dumbbell with both hands and press the dumbbell straight into the air above your head. The bar of the dumbbell should be perpendicular to the floor. At full extension above your head, with your upper arms as close to your ears as possible, you will find your starting position.
-
Step 4
Lower the weight slowly behind your head, feeling the triceps muscle lenthen. Lower the weight until your forearms are parallel to the floor. The shape of your arms should be that of an upside down L. You should feel the stretch in your muscle. If you are having a hard time moving the weight you may want to switch to a lighter weight.
-
Step 5
Raise the weight slowly back above your head to the fully extended position of your starting position. You will feel the muscle tighten and contract in your tricep. Hold this position for a split second, then repeat for at least 8 repetitions. Be careful when lowering the weight back down so you don't hit your head with it.
