Seated Overhead Triceps Extension On A Chair

Sit upright on a sturdy chair with your feet flat on the floor and your core engaged. Hold a dumbbell (or resistance load) with both hands and lift it overhead until your arms are fully extended. Keep your elbows close to your head and pointing forward. Slowly bend your elbows to lower the weight behind your head in a controlled motion, feeling a stretch in your triceps. Keep your upper arms as still as possible and avoid flaring your elbows outward. Pause briefly at the bottom, then extend your elbows to press the weight back up to the starting overhead position. Maintain a neutral spine and avoid arching your lower back throughout the movement. Repeat for the desired reps with steady control.

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