Simple yet effective, the overhead dumbbell Tricep extension.


  • Warm up you triceps prior to performing this exercise.
  • Take a Dumbbell and raise above your head- using the grip demonstrated in the video.  Keep your elbows glued into your head (so far as possible)
  • In a slow and controlled manner lower the dumbbell, WITHOUT letting your elbows bow outwards. Return the weight to the starting position Aim for a 3 Second eccentric phase and a 1 second concentric phase ( so 3 seconds down, 1 up).
  • Guys aim for a 6 reps with a heavy weight, repeat 4 Sets of 6 reps, 1 min rest period between set. If you fancy it why not try a dropset? So perform your 6 reps with a heavy weight then straight after take a weight approx 60% of your first weight and aim for 8-10 reps.

For full Tricep and Bicep Workouts, check out our LDNM Arm Destruction Pack.