Why it's on the list: Once your arms go overhead, the long head of the triceps gets prioritized. This head is difficult to target otherwise, which is why it's always a good idea to include some kind of overhead exercise in your triceps workout.

Luckily, you have options! You can go one arm or two, seated or standing, and if you have a partner, you can go heavy and do some forced reps.

Dumbbell Overhead Extension Variations for Triceps Growth:

• Seated triceps press
• Standing dumbbell triceps extension
• Single-arm dumbbell triceps extension
• Barbell overhead triceps extension

In your workout: Do your extensions toward the second half of your workout, after heavier movements, for around 3 sets of 8-10 reps. Concentrate on getting a good stretch during the eccentric portion of the lift as you lower the weight.