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Overhead Dumbbell Triceps Extension

Also called overhead tricep extension

Works Triceps, with help from Core.

Set up

How to set up for the Overhead Dumbbell Triceps Extension

  • Sit or stand tall holding one dumbbell with both hands under the top end.
  • Press it straight overhead, ribs down.

Do the rep

How to do an Overhead Dumbbell Triceps Extension with good form

  1. Bend your elbows to lower the dumbbell behind your head.
  2. Keep your elbows pointing up and close to your head.
  3. Straighten your arms to lift it back up.

Common mistakes

Overhead Dumbbell Triceps Extension form mistakes to avoid

  • Elbows flaring wide.
  • Arching your lower back.
  • Going too heavy to control the bottom.

Quick cue

Hold one dumbbell overhead with both hands, lower behind your head, elbows pointing up.

Around 26 kg, getting a heavy dumbbell overhead strains the shoulders before the triceps. That's usually the time to move on.

Not sure what weight to start with?

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Equipment busy? Try these

Overhead Dumbbell Triceps Extension alternatives that work the same muscles

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Questions

Overhead Dumbbell Triceps Extension FAQ

What muscles does the Overhead Dumbbell Triceps Extension work?

Mainly your triceps, with help from your core.

How many sets and reps of Overhead Dumbbell Triceps Extension should I do?

3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.

What weight should a beginner use for the Overhead Dumbbell Triceps Extension?

Around 10 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.

Can I do the Overhead Dumbbell Triceps Extension at home?

Yes, all you need is a pair of dumbbells. No bench required.

Is the Overhead Dumbbell Triceps Extension good for beginners?

Yes, with good form. If you've got sore shoulders, start with one of the gentler alternatives below. Stop if anything hurts.

More for the same muscles

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