How to do it
- Sit or stand holding one dumbbell overhead with both hands under the top plate.
- Keep the elbows pointing forward and close to the head.
- Lower the dumbbell behind the head until you feel a deep stretch in the backs of the arms.
- Straighten the arms back to overhead.
Common mistakes
- Elbows flaring wide.
- Arching the lower back.
- Short reps that miss the stretch.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Heavier dumbbell or a slower lowering.
Easier: Lighter dumbbell, or a seated version with back support.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Hold the dumbbell securely by the plate, not the handle, so it cannot slip.
Swaps
Full gym: Triceps pushdown, Skull crusher, Close-grip bench press, Close-grip push-up, Bench dip
Dumbbells and a bench: Skull crusher, Close-grip push-up, Bench dip