KEY AREAS: Trciep, long head
START POSITION: It is best to sit on a bench facing a mirror. Slide your body around to find the most comfortable position for your legs and arms, but remember that the most important aspect of this exercise is to keep your upper arm as vertical as possible. This will give maximum engagement of the long head muscle which is the largest of the 3 muscles which together constitute the tricep.
NOTES: This is my own adaptation of an overarm dumbell tricep raise. This was part of my running athletics training many years ago and it was taught to me by an ex Royal Marine (Bob) who ran a body building gym in Bristol, UK. It uses a single dumbell because for some reason as a young athlete I always favoured single muscle isolation techniques if they were suitable.
This is my own name for it, probably because I forgot what Bob called it back then in pre-internet days. I find that it perfectly compliments the other triceps exercises in the Mojoh Method. It can be done standing up, but I prefer to sit on a bench for good back support and stability. If you are a tall person like me (over 2 metres) then using a bench becomes more important for added lower back stability.