Home > Fitness Training > Exercise Database > Dumbbell Exercises > Overhead Extension

Equipment Required: two equal weighted dumbbells, flat bench.

Technique

1. Start by holding a dumbbell in each hand and lie on a flat bench with the feet flat on the floor.
2. Extend the arms up so that the dumbbells are held directly above the shoulders, and the palms are facing each other.
3. Bend the elbows and lower the dumbbells to the sides of your head.
4. While keeping the elbows in place, extend your arms up to the starting position
5. After a short pause, repeat the movement for the required number of reps.

Key points to remember

• The elbows should remain in approximately the same place through the exercise
• Keep the abdominals tight and the lower back in a neutral position
• The movement should be performed in a slow and controlled manner

Alternatives

• Other biceps exercises include dumbbell curls

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Related Pages

• More Dumbbell Exercises
• Free weights for sale in the fitness store