A Typical Session
24 Min
Warm-up
5m
Main Set
14m
Cooldown
5m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Stretches and strengthens the long head of the triceps, improving arm size and stability.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit on a bench with back support holding a dumbbell with both hands overhead.
- 2.Lower the weight behind your head by bending elbows.
- 3.Extend arms back up to starting position.
Pro Tips
- •Keep elbows pointing forward — not outward.
- •Move slowly to avoid elbow strain.
- •Engage core for balance.
Equipment
Dumbbell · Bench
Safety
Avoid hyperextending elbows. Use manageable weight.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.