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Triceps
Dumbbell Overhead Triceps Extension
An overhead elbow-extension exercise targeting all three triceps heads, with the long head trained in a lengthened position.
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Target
Triceps
Category
Upper body · Isolation
Difficulty
Intermediate
Sets
3
Reps
10-15
Execution
How to perform
1. Sit upright on a stable bench and hold one dumbbell securely with both hands above your head.
2. Brace your abdomen, keep your ribs down and point your upper arms upward without forcing your elbows together.
3. Bend your elbows to lower the dumbbell behind your head through a comfortable range.
4. Extend your elbows to lift it overhead without arching your back; use a load you can safely position and lower.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Sit upright on a stable bench and hold one dumbbell securely with both hands above your head
- 2Brace your abdomen, keep your ribs down and point your upper arms upward without forcing your elbows together
- 3Keep each repetition controlled and maintain tension through Triceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Triceps to force extra repetitions.