Performance: Sit on a low-backed chair or bench and lift a dumbbell over your head, holding it with both hands, palms cupped against the upper inside plates. Keep your upper arms in place next to your head and, in a slow continuous motion, lower the dumbbell behind your head. Feel the stretch in your triceps and then, using an equally slow and controlled motion, press the weight back up to full extension. Repeat for reps.
It’s possible to injure your neck when performing this move so be sure to stretch out a bit before hand with some neck rolls or similar neck/trap loosening moves and be sure (as always) to maintain proper form when performing the exercise. This exercise targets the long head of the triceps and can also be performed with a cambered bar (although I find the dumbbell to be easier). You should always try to include some sort of overhead move in your tricep training as overhead movements are the only way to effectively train the long head.
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