Setup & Positioning
Dumbbell (Seated or Standing):
- Hold a single dumbbell with both hands under the top plate.
- Lift it overhead until arms are straight, elbows close to your head.
- Keep your core engaged and rib cage down.
Cable (Rope Attachment):
- Set the cable at the lowest setting and face away from the machine.
- Step forward to create tension, bring the rope overhead, and keep elbows tucked in.
EZ Bar:
- Grip the bar with a narrow grip and press overhead, elbows close together.
Key point: “Your upper arms stay still—only your forearms move during the lift.”
Execution
- From the fully extended overhead position, bend your elbows to lower the weight behind your head.
- Keep your elbows pointing forward and close to your ears—don’t let them flare.
- Press the weight back overhead by straightening your elbows, squeezing the triceps at the top.
Where You Should Feel It
- Long head of the triceps stretching and contracting
- Core engaged to prevent arching
- Light forearm activation for grip
Where You Shouldn’t Feel It
- Lower back strain from leaning back
- Shoulder discomfort from excessive flaring
- Wrist pain from awkward grip angles
Breathing
"Inhale as you lower the weight behind your head, exhale as you press it back overhead."
Common Mistakes to Avoid
- Letting elbows flare outward – Keeps tension off the triceps.
- Arching the lower back – Keep ribs down and abs tight.
- Dropping the weight too far – Lower until you feel a stretch, not strain.
- Rushing the eccentric – Control the lowering phase.
