Intro: Dumbbell overhead extensions are a decent exercise to supplement an already established tricep routine. They are nice because they will work the long head of your tricep that is sometimes neglected. They can be performed with one hand or two hands. This article will describe the one handed version.

How it is performed: You will need a dumbbell and a bench to perform this lift. With the dumbbell in your hand, move it over your head. Lower it behind your head by extending your forearm down. The weight should end up behind your neck. Extend the weight back up to the starting position until your arm is straight.

Keep your elbows in and do not start off too heavy weight wise. The two handed version is very similar to the one arm and an article will soon be added with a description.