Ultimate Arm Day Workout: 6 Arm Exercises You Must Do 

#6 Overhead Dumbbell Triceps Extension

This extension exercise put the triceps in the limelight as it focuses on these muscles more and helps it to get stronger more rapidly. You can do this exercise standing, sitting, or lying down and either flat or on an incline/decline position.

Instructions:

Step 1: Sit on a chair and hold a weight in both hands in front of you.

Step 2: Extend the dumbbell overhead with your palm facing each other and arms stretched out straight.

Step 3: Now bend the elbows to lower the weight behind your head until it is perpendicular to the floor.

Step 4: Pause for 1-2 seconds and then straighten your arms to bring the dumbbell back to the starting position.

Important Tip: Do 3 sets of 8 reps each. Do not arch the back and your upper arms should remain in place throughout the exercise.