Overhead Triceps Extension (Dumbbell)
The overhead dumbbell triceps extension is an upper arm exercise targeting the triceps. Performed with a single dumbbell held overhead, it stretches the long head of the tricep for maximum engagement and builds arm extension strength.
How to do it
- Stand or sit upright and hold a single dumbbell with both hands, gripping the top plate.
- Raise the dumbbell overhead until your arms are fully extended.
- Keeping your upper arms close to your head and elbows pointing forward, lower the dumbbell behind your head.
- Pause at the bottom, then extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Form cues
- Hold the dumbbell firmly by the top plate.
- Keep your upper arms close to your ears.
- Point your elbows forward throughout the movement.
- Lower the weight slowly behind your head.
- Press straight up by contracting your triceps.
Breathing: Inhale as you lower the dumbbell behind your head, and exhale steadily as you press the weight back up to the starting position.
Common mistakes
- Flaring elbows out to the sides, which reduces triceps engagement and puts extra stress on the shoulder joints.
- Using momentum by swinging your body, which decreases the work done by your upper arms.
- Arching your lower back heavily, which can strain your spine during overhead pressing.
- Moving your upper arms forward and backward, which turns the movement into a press rather than an extension.
Muscles worked
Primary: triceps. Secondary: shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp elbow or shoulder discomfort, stop and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I sit or stand for this exercise?
You can do either. Sitting on a bench with back support helps prevent you from arching your back and using body momentum.
Why do my elbows want to flare outward?
Elbow flare often happens if the weight is too heavy or if your shoulder mobility is limited. Try a lighter weight and focus on keeping your elbows pointed forward.
How often can I include this in my workouts?
Two to three times per week is plenty for most beginners, allowing your elbows adequate rest between sessions.