Overhead Dumbbell Extensions

Starting Position: Grab one dumbbell and sit at the end of a flat bench. Hold the dumbbell so your hands are holding one end of a dumbbell. Raise the dumbbell above your head as you are seated upright. Your palms should be faced up underneath the top of the dumbbell.

Performing the Exercise: Move the dumbbell down behind your head as you bend at your elbows. Keep your upper arms fixed pointed straight up as you bend your forearms down to your biceps. Return the dumbbell to the starting position.


  • Sit Straight up
  • Only bend at your elbow, do not move your entire arm

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