Overhead Triceps Extension
The overhead triceps extension lowers a dumbbell behind your head and straightens your arm overhead, training your triceps in a stretched position.
TricepsDumbbellIsolationPer side
How to do a overhead triceps extension
- Stand tall and hold one dumbbell overhead with your arm straight.
- Bend your elbow to lower the dumbbell behind your head.
- Straighten your elbow to lift the dumbbell back overhead.
- Finish all reps, then switch arms.
Tips
- Keep your upper arm close to your head and pointing up.
- Keep your ribs down and your core tight.
Common mistakes
- Letting your elbow flare out to the side.
- Arching your lower back as you press.
Overhead Triceps Extension muscles worked
Main: Triceps.
Sets and reps
3 × 10–15 per side
Sets and reps are per arm.
Alternatives
FAQ
Why train triceps overhead?
With your arm overhead the long head of the triceps is stretched, which other triceps exercises don't do as much.
Can I use both hands?
Yes. Hold one dumbbell in both hands for the two-arm version.