Holding one dumbbell with both hands overhead, you lower it behind the head and press back up. The arm position stretches the long head of the triceps, the biggest of the three heads, which makes this a key move for overall arm size.
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3
Sets
12
Reps
Dumbbell
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
📋 How To Perform Overhead Tricep Extension
1
Hold a dumbbell with both hands overhead, arms fully extended.
2
Keep your elbows close to your head, pointing forward.
3
Lower the weight behind your head by bending only at the elbow.
4
Extend back up, squeezing the triceps at the top.
5
Keep your core braced so your lower back doesn't arch.
💡 Benefits of Overhead Tricep Extension
Raising the arms overhead stretches the long head of the triceps, which is the largest part of the muscle and responds well to this position. It builds arm size and helps with lockout strength on pressing movements.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 12 reps with a single dumbbell held in both hands, resting about 60 seconds. Keep the elbows pointing forward and close to the head, lower the weight behind the head under control, and press back up without arching the back.
⚠️ Common Mistakes to Avoid
Letting the elbows flare out wide
Arching the lower back as the weight comes behind the head
Using a weight so heavy that the range is cut short
✅ Pro Tips
Brace the abs and glutes so your ribs stay down
Keep the upper arms close to the ears throughout
🛡️ Safety Notes
Overhead positions need good shoulder mobility. If you cannot reach it comfortably, do the exercise seated with back support or use a cable.
🔁 Progressions & Regressions
Make it hardersingle-arm overhead extension or cable overhead extension.
Make it easierseated version with a lighter dumbbell.
