Strength Training · Bodybuilding
Dumbbell Overhead Triceps Extension
The dumbbell overhead triceps extension trains the backs of your upper arms by bending and straightening your elbows while holding one dumbbell overhead with both hands.
- Beginner
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart.
- Hold one dumbbell vertically at chest height, with both palms supporting the underside of its upper head and thumbs wrapped around the handle.
- Raise the dumbbell overhead until your arms are straight.
- Bend your elbows to lower the dumbbell behind your head through a comfortable range.
- Straighten your elbows to return the dumbbell overhead.
- After your final repetition, lower the dumbbell to one shoulder with both hands.
- Lower the dumbbell to your thighs before setting it down.
Form cues
- Keep your upper arms still.
- Keep your ribs stacked over your hips.
- Exhale as you straighten your elbows.
Common mistakes
- Forcing elbows togetherLet your elbows point generally forward with a natural amount of separation.
- Bouncing out of the bottomLower the weight slowly enough to reverse direction without a bounce.
- Bending wrists backwardKeep your wrists close to neutral beneath the dumbbell's upper head.
Safety
A slipping dumbbell can strike your head or neck. Excessive load or fatigue can also strain your elbows, shoulders, or lower back as you lose control.
- Use a dumbbell with a secure, intact head; lock adjustable plates firmly before lifting.
- Start with a weight you can move into and out of the overhead position without assistance.
- End the set before fatigue makes your grip or overhead position unstable.
If you have shoulder or elbow pain, or cannot reach overhead without arching your back, choose a pain-free alternative or seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Equipment
- Dumbbell
- Upright Utility Bench (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves about two controlled repetitions in reserve.