Overhead Dumbbell Triceps Extension
An overhead triceps extension lowers a dumbbell behind your head and straightens your arms, working all three heads of the triceps, especially the long head.
How it moves
One dumbbell straight overheadTriceps working. A simplified figure, not a full form check.
- Main muscle
- Triceps
- Also works
- Mainly this one muscle
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 2 to 3 sets of 10 to 15 reps
Written by WellPath FusionLast updated
- Hold one dumbbell. Sit or stand and hold one dumbbell with both hands, cupping the top end.
- Press overhead. Lift it straight above your head with your arms straight.
- Lower behind. Keeping your upper arms close to your head, bend your elbows to lower the dumbbell behind your head.
- Feel the stretch. Go as low as is comfortable for your shoulders.
- Extend. Straighten your elbows to lift the dumbbell back up.
What are the most common mistakes?
- Elbows flaring wide. Keep them pointing forward, close to your head.
- Arching the back. Brace your stomach, or sit on a bench with back support.
- Too heavy. Pick a weight you can control behind your head.
How can you make it easier or harder?
Make it easier
Use a lighter dumbbell, or do it seated with back support.
Make it harder
Do it one arm at a time with a lighter dumbbell.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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