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Lying Overhead Triceps Extensions

Find a flat weight training bench. Simply grasp two dumbbells at shoulder-width grip, and lie back onto the weight training bench.

The Weight Training Exercise: Slowly lower the weights backward and down in an arc toward your forehead until your elbows form 90-degree angles. Slowly raise the weights, again making sure not to move the upper arms during the weight lifting exercise.

Tip: Keeping your hands in a "hammer" position throughout the weight lifting exercise (grabbing the dumbbells as if they were hammers instead of weights), lower the weights to the sides of your head and raise them up again.

Single-Arm Seated Overhead Triceps Extensions

Find a flat weight training bench, or an upright, 90-degree seated bench. Simply grasp one dumbbell, and lift it over your head. Sit up straight or back onto the weight training bench.

The Weight Training Exercise: Hold a dumbbell over your head, with the back of your arm (triceps) facing outward. Slowly lower the weight down, behind your head, and at an arc toward your opposite shoulder until your elbow forms a 90-degree angle. Slowly raise the weight, completely over your head until your arm is nearly straightened out (but don't lock your elbow out). Again, make sure not to move the upper arms during the weight lifting exercise.

Tip: Keep your hands in a "hammer" position throughout the weight lifting exercise (that is, grab the dumbbells as if they were hammers instead of weights).