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BeginnerArmsDumbbellIsolation

Overhead Triceps Extension (Dumbbell)

An isolation exercise targeting all three heads of the triceps by extending a dumbbell overhead.

Overhead Triceps Extension (Dumbbell) demonstration

Visual demonstration — Overhead Triceps Extension (Dumbbell)

Muscles Worked

Triceps (Long Head) (Primary)Triceps (Lateral Head)Triceps (Medial Head)

Step-by-Step Instructions

  1. 1Sit or stand holding a dumbbell with both hands above your head
  2. 2Keep upper arms close to your ears
  3. 3Lower the dumbbell behind your head by bending at the elbows
  4. 4Extend back to the starting position, squeezing the triceps
  5. 5Keep upper arms stationary throughout

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps10-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Keep your core braced to protect your lower back
  • Don't let elbows flare outward
  • Can also be performed with one arm at a time

Common Mistakes to Avoid

  • Flaring elbows wide
  • Arching the lower back
  • Moving the upper arms

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