When most of us enter a gym, the mission is clear. Lift a heckuva lot of weight. You know you want to keep your repetition range in the 6 to 12 range. But other than that, the mission is simple. Lift the heaviest weight possible. After all, the heavier the weight, the more the muscle group is stimulated, and the more growth occurs. This tends to work wonders on the compound movements such as squat, deadlift, and bench press where – provided all safety implementations such as a spotter and belt are in place – the more weight moved equals more growth. However there are movements which, due to structural limitations, shouldn’t be completed with maximum weight. Overhead dumbbell extensions are one such movement.

This exercise can be completed using only one arm (and dumbbell) at a time, or using both arms. The one-arm method is the one that is preferable in most cases, as it takes most of the swing and cheating out of the movement, and allows the trainer to focus solely upon stimulating one particular muscle group. Starting with a very light dumbbell (we’re talking 15 or 20 pounds for the warmup), sit in the upright short bench and bend the elbow with the dumbbell behind the head. Slowly lift the dumbbell until it is over the head. Lower, and repeat.

When completing this movement, it’s important to allow the elbows to flare a bit out. Keeping them tucked up against the head can lead to undue and unnatural stress upon the triceps and elbow joints. Try to complete four working sets of overhead dumbbell extensions following a good warm-up set. Each workout, alternate which arm will complete the movement first. Once you complete a set with the right arm, move directly to the left arm. The second arm may receive a slightly lower level of stimulation (as your lungs may be giving out toward the end of the second half of the double set), but that will even out the following week when you hit the other arm first.

This exercise falls into a group which includes lat pulldowns behind next, leg extensions, front squats, and a few others. These movements are highly effective exercises for adding muscle, but they also place pressure on the joints at unnatural angles. We can work to add muscle to an area until we have completely maxed out our potential. However we cannot do much about the limitations our body has in the tendon and joint areas.

If you feel that you’re getting results from overhead dumbbell extensions, but are noticing the early signs of excessive soreness in the elbow area, work to nip it in the bud early. Use glutamine to help with joint recovery. Rest, Ice, Compression, and Elevation (RICE) tend to help eliminate swelling. Also deep tissue massage is a popular option for many advanced bodybuilders to help break up the lactic acid and other toxins which build up in sensitive areas of the body. More advanced athletes (those using AAS, particularly growth hormone) may have an advantage in the recovery arena, as they have in many others.

If you like this article, click here to share: