Overhead Tricep Extension
Muscles worked
Instructions
- 1To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- 2The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- 3Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- 4Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- 5Repeat for the recommended amount of repetitions.
About Overhead Tricep Extension
The overhead dumbbell triceps extension isolates all three heads of the triceps, with a marked stretch on the long head — the one that gives size to the back of the arm. Seated or standing, you hold one dumbbell with both hands behind the neck, elbows pointing at the ceiling and tucked, then extend the arms upward without flaring them out. It is the stretch under load in the bottom position that makes this movement so effective for hypertrophy. Keep the back straight and brace the trunk: arching the lower back is the most common mistake.
check_circleBenefits
- check_circleDeeply stretches the long head of the triceps for more growth
- check_circleBuilds lockout strength that carries over to pressing
- check_circleRequires only a single dumbbell, doable anywhere
lightbulbExecution tips
- lightbulbKeep elbows tucked and pointing forward, not flaring out
- lightbulbLower slowly until you feel the stretch behind your neck
- lightbulbExtend fully at the top without harshly locking the elbows
- lightbulbBrace your core to protect the lower back
warningCommon mistakes
- warningLetting the elbows flare out, shifting load to the shoulders
- warningArching the back when the dumbbell is too heavy
- warningCutting the range short and losing the long-head stretch
- warningMoving the whole arm instead of hinging only at the elbow
helpFrequently asked questions
Seated or standing for the overhead tricep extension?expand_more
The seated version with a backrest stabilizes your torso and lets you focus on the triceps, especially under heavier loads.
One dumbbell or two?expand_more
A single dumbbell held with both hands is the most common and stable option; two dumbbells add coordination demand but isolate each arm.
Should I keep my elbows tucked in?expand_more
Yes: the closer the elbows stay to the head and the more fixed they are, the harder the triceps works. If they flare out, the shoulder takes over and the long-head stretch shrinks.
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