Getting started: The exercise is a "stretching" type motion best performed following a midrange motion like close grip triceps presses or dips, after which front triceps extensions (for the contracting motion) finish off the triceps. Most modern health clubs have one of the machines pictured here – it has a pulley and selectorized weights. However, if your gym does not have one, don't fret. The exercise is easily translated into free weights as noted below.

Instructions: The machine will usually be self-explanatory or have posted instructions (just like your latest PC software). In the starting position your arms should be fully extended above your head (see figure one) with your wrists relaxed (in a bent back position) at the top. Do not straighten your wrists at the top -- a common error and, although it is a minor difference in position, it can make a significant difference in the effectiveness of this exercise. Your hands should be directly over your head. As you begin to lower the weight, come down in a straight line to the back of your head. Your elbows will move forward slightly (see figure two). Inhale as you go down. As you raise the weight back to the starting position, exhale. Take about 3-5 seconds to lower the weight, and about 2-4 seconds to raise it. For best results try to take your time on this exercise. The more concentration you have the more muscle recruitment you will achieve.

The free-weight version of this is nearly as simple. In this version you need one dumbbell. If you are training alone, choose a weight you can lift over your head on your own without too much awkwardness. Start in a seated position (not absolutely necessary, but more effective and stable) with the weight directly over your head. Your hands should be "cupping" the dumbbell with the shaft between your thumbs and forefingers (your hands will overlap). Again, your wrists need to be relaxed in this position. The rest is exactly the same as described above.

The only complexity in this exercise is getting the weight over your head. I have seen some pretty creative methods to doing this. The easiest, safest way is to have someone nearby or use a training partner to hand you the weight, making sure that you have it securely before starting. If that is not an option, start with a lighter weight, maneuvering the dumbbell to the top. This is easy now. Simply lower the weight until you touch the base of your neck lightly with the dumbbell (the C7 vertebrae for those who want to be specific), then raise the dumbbell at the same pace noted above (2-4 seconds to the top), exhaling as you do.

HINTS:

This exercise places a great deal of pressure on the triceps tendon. For this reason it is VERY important to stretch the triceps before doing the exercise, and between sets. To stretch the triceps, start by pointing your right elbow to the ceiling with the hand touching the back of your neck. With the other hand, reach across the top of your head and grab your elbow, pull it in towards the head until you feel a stretch in your triceps; then, lean away from that arm (to the left) and hold for at least 10 seconds. Repeat this on the other side.