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triceps

Dumbbell Overhead Triceps Extension

Standing, you hold one dumbbell with both hands above your head, lower it behind your head and press it back up. Works the long part of the triceps.

beginnerdumbbells

Dumbbell Overhead Triceps Extension, start position
START
Dumbbell Overhead Triceps Extension, end position
END
BEFORE YOU START1
  1. Pick one dumbbell you can lift overhead safely.
HOW TO DO IT

Get into position

  1. Stand tall with your feet hip-width apart.
  2. Hold one dumbbell with both hands by cupping the inside of the top plate, thumbs around the handle.
  3. Press it straight up above your head with your arms almost straight.
  4. Point your elbows forward and keep them close to your head.

Check: The dumbbell is above your head, your elbows point forward and stay close to your ears, and your stomach is tight.

Lower behind your head

  1. Bend your elbows and lower the dumbbell slowly behind your head.
  2. Stop when your forearms touch your upper arms or you feel a stretch.

Check: The dumbbell is behind your head, your elbows still point forward near your ears, and your upper arms have not moved.

Press back up

  1. Straighten your arms to press the dumbbell back up above your head.

Check: The dumbbell is above your head again with your arms almost straight.

That is one rep. Repeat for your set.

Breathe out as you straighten in about 1 second; breathe in as you bend over 2 to 3 seconds.

MUSCLES WORKED
Dumbbell Overhead Triceps Extension: muscles worked, front view
Dumbbell Overhead Triceps Extension: muscles worked, back view

triceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Elbows flaring out to the sides. Fix: Keep your elbows pointing forward and close to your head.
  • Arching the lower back. Fix: Tighten your stomach and squeeze your buttocks; use a lighter dumbbell.
SAFETY3
  • Keep your wrists straight.
  • Keep a firm grip; the dumbbell is above your head.
  • Lower it to your shoulder, not the floor, when you finish.
EQUIPMENT SETTINGS
  • dumbbells One dumbbell.
RELATED EXERCISES

variants: seated barbell french press, lying triceps extension

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