Exercise guide · Triceps

Dumbbell Overhead Triceps Extension

Dumbbell overhead triceps extensions stretch and work the long head of the triceps. Press one or two dumbbells overhead and lower behind your head with elbows pointing forward.

Targets: Triceps
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Overhead Triceps Extension

Sit on a bench with back support or stand tall. Hold one dumbbell with both hands around the inner plate, or one dumbbell per hand.
Press the weight overhead with arms extended. Keep elbows close to your head, not flared wide.
Lower the dumbbell behind your head by bending only at the elbows until you feel a triceps stretch.
Extend your elbows to press the weight back overhead without locking out aggressively.
Keep your core braced and avoid arching your lower back on the way up.

Form cues

Elbows point forward, not out
Upper arms stay mostly still
Control the stretch behind your head
Press up through the triceps

Common mistakes

Flaring elbows wide like a press
Arching the lower back excessively
Using too heavy a weight and shortening range
Letting upper arms drift forward

Muscles worked

Primary

Triceps

Secondary

None significant

Safety: Use a weight you can lower safely behind your head. Sit with back support if your lower back tends to arch.

Alternatives

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