Overhead Dumbbell Tricep Extension
A tricep isolation move performed with a single dumbbell held overhead in both hands to build the back of the upper arm.
Equipment: Dumbbells
How to do it
- 1Stand or sit tall, holding one dumbbell with both hands cupped under the top end, and press it overhead until your arms are fully extended.
- 2Keeping your upper arms close to your head and stationary, bend your elbows to lower the dumbbell behind your head.
- 3Once you feel a stretch in your triceps, extend your elbows to bring the dumbbell back overhead.
Common mistakes
- Letting the elbows flare outward, which shifts stress onto the shoulders and reduces tricep isolation.
- Arching the lower back to help move the weight instead of keeping the core braced.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Overhead Dumbbell Tricep Extension safe for beginners?
Generally, yes. The Overhead Dumbbell Tricep Extension is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Overhead Dumbbell Tricep Extension work?
The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.
What can I substitute if I don't have dumbbells for the Overhead Dumbbell Tricep Extension?
The Cable Tricep Pushdown trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Cable Tricep PushdownRelated exercises
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