Overhead Dumbbell Extension tutorial
The overhead dumbbell extension is an isolation exercise that works the long head of the triceps in a stretched position by placing the arms overhead. It needs only one dumbbell, works at home or in the gym, and is a good choice for beginners with adequate shoulder mobility.
How to perform
- Sit on an upright bench or stand tall.
- Hold one dumbbell with both hands under its top plate and raise it overhead until your arms are straight.
- Keep your upper arms close to your head with elbows pointing forward, and brace your core.
- Bend your elbows to lower the dumbbell slowly behind your head until you feel a triceps stretch.
- Contract your triceps to straighten your elbows and bring the dumbbell back overhead.
Breathing: Inhale as you lower the dumbbell and exhale as you extend your arms.
Key tips
- Keep your upper arms still so only the elbows move.
- Keep your ribs down to avoid arching your lower back.
- Hold the dumbbell securely and check that its plates are tight before starting.
Common mistakes
- Flaring the elbows wide to the sides.
- Arching the lower back and flaring the ribs.
- Lowering the dumbbell too fast and hitting the neck or head.
Safety: People with limited or painful shoulders should use the cable pushdown or dumbbell kickback instead.
TricepsPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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