Seated Two Arms Overhead DB Extension

This is an isolation movement that is perfect for targeting the tricep muscles. You can use a flat bench or an adjustable bench that has a back to it. Choose the appropriate weight for your lifting level; you will only need one dumbbell for this exercise so choose one that is heavy enough to lift with both arms at the same time. Sit on the bench with your feet planted firmly into the floor. Keep your back straight, abdominals tight, and shoulders rolled back with chest up and out. Hold the dumbbell by one of the end plates in the palm of your hands and extend above your head. Keep your elbows close to your head and slowly lower the weight behind your head; you do not need to lower it all the way, to your ears is fine. Extend the weight up being sure to squeeze your tricep at the top of the movement. Repeat. Begin with 3 sets, 10-15 reps.

This Exercise Tip came straight from the latest issue of HPM - with model Jamie Smithers.