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Dumbbell Overhead Triceps Extension
Dumbbell overhead triceps extension isolates the triceps, emphasizing the long head, to build upper arm strength and size; performed seated or standing for targeted elbow extension and shoulder stability.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a bench with back support or stand with feet shoulder-width apart, core engaged. Grip one dumbbell with both hands overhead, arms extended.
- Bend elbows to lower dumbbell behind head, keeping upper arms stationary.
- Lower until forearms are parallel to floor.
- Extend elbows to raise dumbbell overhead.
- Squeeze triceps at top.
- Repeat without locking elbows.
Coaching Tips
Form Cues
- Keep elbows close to head
- Engage core throughout
- Control the descent
- Squeeze at top
Breathing
Inhale as you lower the dumbbell; exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
Start with arms extended overhead; lower until elbows are at 90 degrees or forearms parallel to floor; extend to straight but not locked arms.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Use light weight to maintain form
- Keep neutral spine
- Do not hyperextend elbows
Spotting
Spotting not typically required; assist by supporting elbows if needed for heavy sets.
Common Mistakes
- Flaring elbows outward
- Using momentum to swing weight
- Arching lower back
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Elbow joint pain
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic overhead pressing comfort
- Familiarity with triceps isolation
Also known as
Overhead Dumbbell Triceps Extension, Seated Overhead Triceps Extension, Two-Hand Overhead Triceps Extension
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