Overhead Tricep Extension

This exercise is great for toning the back portion of the arms (it can also be used in combination with other tricep exercises to double it's effectiveness- which we will go through later)

Movement:
Stand with your feet hip-width apart and your knees slightly bent. Grasp a 10lb dumbbell (feel free to go heavier or lighter depending on your individual ability) by the inner plate or body, with both hands and raise it directly overhead. Keeping your elbows squeezed tight to your ears, lower the dumbbell behind your head by bending both elbows. Return to the start position and repeat. Aim for 12-15 reps.

Note: Be sure not to over arch your lower back while performing this exercise. If you are unable to prevent your lower back from arching, use a chair with a back rest for support (make sure, however, that the back rest is low enough so that it will not get in the way of your dumbbell)