Overhead Tricep Extension

Technique

Hold a dumbbell or EZ-bar overhead with both hands. Lower the weight behind your head by bending the elbows, keeping your upper arms close to your head. Extend back up to the top. This provides a full stretch on the long head of the tricep.

Steps

1. Grip one dumbbell securely with both hands and press it overhead
2. Brace your core and keep your upper arms close to your head
3. Bend your elbows to lower the dumbbell behind your head under control
4. Pause briefly in a comfortable stretched position
5. Extend your elbows to return the dumbbell overhead

Common mistakes

• Allowing the elbows to flare excessively
• Arching the lower back as the weight descends
• Moving the upper arms instead of isolating elbow movement
• Lowering the dumbbell too quickly or beyond a comfortable range

Variations

• Seated two-hand dumbbell overhead tricep extension
• Standing two-hand dumbbell overhead tricep extension
• Single-arm dumbbell overhead tricep extension
• Incline-bench dumbbell overhead tricep extension

FAQ