Things You'll Need

Instructions

1

Warm up with five to 10 minutes of low-intensity cardiovascular exercise. Ride a stationary bike, use the elliptical machine or jog in place or on a treadmill.
2

Sit on a flat bench or chair and pull your shoulders back and down. Place your back against the backrest of the bench or chair, or if there's no backrest, keep your back straight. Alternatively, stand upright with your feet hip-width apart or place one foot a step in front of the other to take on a split stance.
3

Cup one end of a dumbbell with both hands.Tighten your abdominals to stabilize your body and to help maintain the natural curve of your back. Avoid arching or rounding your back.
4

Raise the dumbbell overhead. Bend your elbows back to assume a 90-degree angle so your forearms are parallel to the floor and the weight hangs behind your head perpendicular to the floor while your palms face up.
5

Extend your elbows and slowly raise the weight up toward the ceiling. Keep your upper arms still and close to your ears, and only move your elbows and forearms. Squeeze your triceps for one second at the top of the exercise. Bend your elbows and lower the dumbbell behind your head.
6

Complete eight to 12 overhead triceps lifts to finish one set. As you get stronger, add one or two more sets or heavier dumbbells.