Dumbbell Overhead Tricep Extension
An isolation exercise using a dumbbell overhead to extend the elbows, targeting the triceps brachii for hypertrophy and strength; emphasizes the long head with a deep stretch.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, 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
4/10Rear Delts
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding one dumbbell with both hands overhead, arms extended but elbows slightly bent, core braced.
- Bend elbows to lower dumbbell behind head, keeping upper arms stationary.
- Lower until elbows are at 90 degrees or triceps feel stretched.
- Extend elbows to raise dumbbell back overhead.
- Squeeze triceps at top without locking elbows.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Keep elbows pointed up
- Upper arms stay vertical
- Core tight throughout
- Squeeze triceps at top
- Avoid arching back
Breathing
Inhale during lowering phase; exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
Lower dumbbell until elbows reach 90 degrees behind head; extend fully overhead without hyperextending elbows.
Safety
Safety Notes
- Avoid if acute elbow or shoulder pain
- Use light weight to maintain form
- Engage core to protect back
- Do not hyperextend neck
- Stop if joint discomfort occurs
Spotting
Spotter assists with dumbbell into position for heavy sets; not typically needed for lighter weights.
Common Mistakes
- Flaring elbows outward
- Using momentum to lift
- Arching lower back
- Locking elbows at top
- Incomplete range of motion
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate elbow extension range
Build Up First
- Basic overhead pressing form
- Core bracing technique
Also known as
Overhead Dumbbell Tricep Extension, Standing Overhead Tricep Extension, Two-Handed Overhead Tricep Extension
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