Triceps




  SEATED OVERHEAD DUMBBELL EXTENSION  (triceps)



Why it's on the list: Once your arms go overhead, the long head becomes the target, so it's always a good idea to include some kind of arms-overhead exercise in your triceps routine. This is but one of many good options, and it's probably the easiest to get into the start position, especially when seated. If you've got a partner, it's even easier if he hands you the weight. (You can also do a few assisted reps.) Once again, minimize elbow flare on this movement.

SEATED OVERHEAD DUMBBELL EXTENSION


In your workout: After multijoint triceps exercises, this is normally done toward the second half of your workout. Do 3 sets of 8-10 reps. The goal here is to really load the triceps during the eccentric portion of the lift, so concentrate on a good stretch as you lower the weight.

Good form is extremely important here. In the starting position, the scapula should be retracted—pull your shoulder blades down and toward each other—prior to initiating the pull.

In your workout: Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints. Since form is so important with these, it may be best to push pull-ups toward the front of your workout to ensure proper shoulder-joint positioning.

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