Muscle Group: Triceps

Lying Dumbbell Extensions to the side of the head are done with one dumbbell at a time. Lie down on a bench and place your non-working hand on its respective hip. Grab and bring a dumbbell across your body to your opposite shoulder, this is the starting position. Keeping your elbow in place, extend the weight up and flex your tricep.

Because the angle of this exercise is different than a regular lying dumbbell extension – you will shock your tricep into growth. When your done with one arm switch and do the same with the other. Remember to squeeze at the top for a greater hypertrophy response in the muscle.