The seated dumbbell overhead triceps extension isolate and strengthen the triceps. This exercise also improves shoulder stability and mobility.
Sit on a bench with back support holding a dumbbell in each hand. Extend your arms fully and raise the dumbbells overhead.
Lower the dumbbells behind your head, bending at the elbows. Keep your elbows steady. Stop just shy of the dumbbell touching your neck. Pause for one second, then extend your arms back to the starting position overhead.
Avoid moving your upper arms as you bring the dumbbells behind your head.
Don't perform this move quickly. Slowly lower the weights to feel a stretch in your triceps.