Seated Overhead Dumbbell Hammer Extension

The Seated Overhead Dumbbell Hammer Extension is the most common variation on the overhead extension exercise which places a bigger emphasis on the lateral head of the triceps. This exercise is great

The Seated Overhead Dumbbell Hammer Extension is the most common variation on the overhead extension exercise which places a bigger emphasis on the lateral head of the triceps. This exercise is great for increasing flexibility and the stability of your shoulders. To perform the Seated OverHead Dumbbell Hammer Extension take a seated position with a dumbbell in each hand. Start with the dumbbells overhead, palms facing each other. Keeping your elbows in tight near your head, start the movement by bending your elbows. Lower the weights until you can go no further, avoiding any pain or pinching in your shoulders. If you feel pain in your shoulders, reduce your range of motion until it is pain free. Pause briefly at the bottom, maintain tension in your muscles while also feeling the stretch. Extend your elbows and press the dumbbells back up to their starting positions while keeping your palms facing each other. Pause briefly at the top of the movement, squeezing your triceps and repeat.

Common Mistakes

Do not flare your elbows out to the sides. Do not bounce the weight at the bottom. Make sure you use your full pain free range of motion. Keep your wrists neutral throughout the movement.

Pro Tips

Imagine that you’re pressing the weight back up by punching with your pinky knuckle. It will increase the activation of the lateral head of your triceps.

Purpose

The lateral head of the triceps has the biggest visual impact for your arm because it is the most visible from the most angles. Whether you want your arm to appear toned or if you want to rip your sleeves, building the lateral head of your triceps will provide the most visual bang for your buck. A very well developed lateral head will increase the visual width of your physique. More modest toning of this muscle will provide the long lines that make our arms look lean and chiseled.

Form

Your upper arms should be slightly in front of your ears if you are in the correct position during this exercise. Be sure to check in the mirror that your wrists are neutral throughout the entire movement.