Alternating Dumbbell Seated Overhead Triceps Extension

• A flat bench or stable chair

1. Starting Position:

• Sit upright on a flat bench or sturdy chair with your feet flat on the floor, shoulder-width apart.

• Hold a dumbbell in each hand. Lift the dumbbells overhead, fully extending your arms while keeping your elbows close to your head. Your palms should face each other.

2. Movement:

   • Begin by lowering one dumbbell behind your head by bending at the elbow, keeping the upper arm stationary. Ensure your elbow stays close to your ear.

   • Slowly lower the dumbbell until your forearm is parallel to the ground or slightly below.

3. Return to Start:

   • Press the dumbbell back up to the starting position by extending your arm fully.

   • As you return to the starting position, simultaneously lower the other dumbbell behind your head, repeating the same motion.

4. Breathing:

   • Inhale as you lower the dumbbell, and exhale as you press it back up.

5. Repetitions:

   • Perform 10-15 repetitions on each arm, alternating between the two.

6. Tips:

   • Maintain a straight back and core engagement throughout the exercise to avoid leaning forward.

   • Start with lighter weights to ensure proper form, and gradually increase as you gain strength.

   • If you find it difficult to balance, you can keep your feet wider apart or use a bench with a backrest.

7. Cool Down:

   • After completing your sets, stretch your triceps and shoulders to enhance flexibility and reduce muscle soreness.