Triceps
Overhead Dumbbell Extension
3 × 10–12 · Beginner · Dumbbells
How to do it
- Stand or sit tall holding one dumbbell overhead with both hands cupping one end.
- Lower the dumbbell slowly behind your head by bending your elbows, keeping them pointing forward.
- Straighten your elbows to press back to the start.
- Keep your ribs down and trunk braced throughout.
Coach tip: The overhead position stretches the long head of the triceps, the part that gives the upper arm most of its size.
About this exercise
The triceps make up roughly two-thirds of upper-arm mass and drive every press and push. Training all three heads builds stronger bench presses, dips and push-ups.
Primary muscles
Triceps brachii — lateral, long and medial heads
Also working
Anconeus, front deltoids
Common mistakes
- Letting the elbows flare wide and turning the movement into a press
- Using momentum instead of reaching a full elbow extension
- Cutting the stretch at the bottom short
Form & safety — Keep your elbows tracking in one line and your shoulders down away from your ears. If your elbows ache, reduce the load and slow the tempo.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.