Seated Dumbbell Overhead Tricep Extension

Sit on a bench and take 1 dumbbell and stack it on your shoulder with both hands under 1 head of the dumbbell and not on the handle. Your hands will be in a diamond grip position similar to a diamond pushup where the handle of the dumbbell is between your thumbs and your pointers in the little triangle or diamond your hand makes. Slowly position the dumbbell behind your head with the elbows up nice and high. Lower the dumbbell under control keeping your upper back and core tight until the elbows are completely closed and the triceps and lats are stretched. Flex your triceps to bring the dumbbell to the overhead position and squeeze your triceps when your arms are locked out. Repeat for repetitions. When you are done you can return the dumbbell back to your shoulder before bringing it in front of you and lowering it to the bench or the ground.