Dumbbell Overhead Tricep Extension

Equipment

Gym Equipment Needed

Muscle Group

Tricep

Setup

Choose one dumbbell (two hands on one head) or two dumbbells (one in each hand) depending on comfort. Stand or sit on a bench with a stable base. Pick a weight you can control without arching your low back. This movement trains the triceps in an overhead position, so start lighter until your shoulders feel comfortable.

Starting Position

Hold the dumbbell overhead with arms extended. If using one dumbbell, grip one end with both hands and keep the weight centered. Bring elbows close to your head and point them forward/up (not flared wide). Brace your core, keep ribs down, and maintain a neutral spine. Keep your neck neutral and shoulders set down and stable.

Execution

Inhale and brace. Bend at the elbows to lower the dumbbell behind your head under control, keeping your upper arms mostly still. Lower until you feel a good stretch through the triceps without shoulder discomfort. Exhale and extend your elbows to press the dumbbell back to the top position, finishing with arms straight overhead. Pause briefly and squeeze the triceps, then repeat for the desired reps with smooth tempo.

Tips on doing this exercise

Keep ribs down and core tight so your triceps do the work—not your low back.

Think “elbows in and still” while only the forearms move.

Use a slow lowering (2–3 seconds down) to increase time under tension.

If elbows flare, reduce the weight and narrow your elbow position.

If shoulders feel cranky, slightly shorten the range and focus on control.

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Common Mistakes

Flaring elbows wide and losing triceps tension

Arching the low back/ribs popping up to compensate for the load

Letting upper arms drift forward/back instead of staying stable

Dropping too fast into the bottom position (loss of control)

Using a weight that’s too heavy and turning it into a partial press

Wrist discomfort from poor grip or letting the dumbbell shift

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 10–15 reps (controlled tempo)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength emphasis: 3–5 sets of 6–10 reps (moderate-heavy, strict form)
Rest 45–90 seconds between sets.

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