Exercise library
Overhead Triceps Extension
The overhead triceps extension stretches and loads the long head of the triceps, building fullness on the back of the arm.
DumbbellArmsBeginner
- Equipment
- Dumbbell
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- Triceps
How to do it
- 1Sit or stand tall holding one dumbbell with both hands overhead, arms extended.
- 2Brace your core and keep your ribs down so your lower back stays neutral.
- 3Lower the dumbbell behind your head by bending only at the elbows.
- 4Keep your upper arms pointing up and close to your head.
- 5Press the dumbbell back overhead to full extension and repeat.
Tips & tricks
- Keep your elbows pointing forward rather than flaring out.
- Control the stretch at the bottom — do not let the weight drop.
- Use a seat with a back rest to keep your torso stable.
Common mistakes
- Letting the elbows flare wide on each rep.
- Arching the lower back when pressing overhead.
- Moving the upper arms instead of just the forearms.
