Overhead Dumbbell Triceps Extension

Standing overhead dumbbell triceps extension showing the arms extended above the head and the dumbbell lowered behind the head

TARGET MUSCLES:

  • Triceps brachii - long head: Extends the elbow and is placed in a lengthened position when the arms are raised overhead.
  • Triceps brachii - lateral head: Assists with straightening the elbows during the upward movement.
  • Triceps brachii - medial head: Contributes to elbow extension and controlled movement throughout the exercise.

START POSITION:

  • Stand upright with the feet approximately shoulder-width apart and the knees slightly relaxed.
  • Hold one dumbbell securely with both hands and raise it directly overhead.
  • Extend the arms upward without forcefully locking the elbows.
  • Keep the upper arms close to the head, with the elbows pointing generally upward.
  • Maintain a neutral spine and engage the abdominal muscles to stabilize the torso.

PROCEDURE:

  • Inhale as you slowly bend the elbows, lowering the dumbbell behind the head in a controlled motion.
  • Keep the upper arms relatively stationary and the elbows directed upward without forcing them tightly together.
  • Lower the dumbbell through a comfortable range of motion while maintaining an upright posture.
  • Exhale as you extend the elbows, raising the dumbbell back overhead to the starting position.
  • Avoid swinging the weight or using momentum to complete the movement.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid excessive arching of the lower back or allowing the head to move forward as the dumbbell lowers.
  • Precaution: Do not lower the dumbbell beyond a comfortable range of motion or force the shoulders and elbows into uncomfortable positions.
  • Precaution: Maintain a secure grip and use care when lifting the dumbbell into position or lowering it after the exercise.
  • Beginner variation: Use a lighter dumbbell or perform the exercise while seated against a supportive backrest.
  • Advanced variation: Gradually increase resistance while maintaining stable upper arms and controlled elbow movement.