How to Do the Overhead Triceps Extension (Dumbbell)
The dumbbell overhead triceps extension holds one weight with both hands above your head and bends only at the elbows to lower it behind you. Because the arms are overhead, it stretches the long head of the triceps more than pushdowns or skull crushers. It suits beginners and anyone who wants simple, joint-friendly arm volume.
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Muscles worked
Primary
- Triceps
Secondary
- None to speak of
How to do the Overhead Triceps Extension (Dumbbell)
- 1
Sit on a bench with back support, or stand tall, and hold one dumbbell by the head with both hands.
- 2
Press it overhead so your arms are straight and your biceps are near your ears.
- 3
Keep your elbows pointing forward and bend them to lower the dumbbell behind your head.
- 4
Lower until you feel a deep stretch in your triceps.
- 5
Extend your elbows to press the dumbbell back overhead.
- 6
Brace your abs so your ribs stay down and your lower back doesn't arch.
Form cues to remember
- Elbows point forward
- Biceps stay near your ears
- Deep stretch at the bottom
- Don't arch your lower back
Overhead Triceps Extension (Dumbbell) video tutorial
Common mistakes
Flaring elbows out
Squeeze your elbows in toward your head so the triceps stay loaded.
Arching your lower back
Brace your core and tuck your ribs down, or use a bench with back support.
Using shoulders to press
Keep your upper arms still and let only your elbows move.
Picking too heavy a weight
Choose a dumbbell you can lower with control through the full stretch.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps, 45 sec rest |
Skip heavy loads if your shoulders feel pinched overhead. Keep the weight light enough to control the stretch behind your head.
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Overhead Triceps Extension (Dumbbell) FAQ
What muscles does the dumbbell overhead triceps extension work?
It works all three heads of the triceps, with extra emphasis on the long head because your arm is overhead. Your core and shoulder stabilizers help hold the position.
Is the overhead triceps extension better than pushdowns?
It stretches the long head of the triceps more, which many lifters find helps build size. Pushdowns let you load the muscle in a shortened position, so using both is common.
Should I do the overhead triceps extension seated or standing?
Seated with back support is steadier and helps you avoid arching, so it's best for beginners. Standing adds core demand once you can keep your ribs down.
