Overhead Dumbbell Tricep Extension
At a glance
- Equipment
- Single dumbbell
- Suggested reps
- 3 sets of 10–12 reps
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Common mistakes
You let the elbows wing out to the sides as the dumbbell drops, losing the vertical upper-arm position that loads the triceps.
You arch your lower back and flare the ribs to fake overhead reach instead of keeping the torso stacked.
You cut the descent short, bouncing the dumbbell in the top half instead of lowering into a full stretch behind the head.
What to focus on
This is the extension that stretches the triceps long head most, so prioritize a slow, deep lowering phase behind the head.
Keep the elbows squeezed toward your ears and pointing forward-and-up throughout.
Brace the core and keep the ribs down so all the movement happens at the elbow, not the spine.
Related strength moves
Sources & further reading
- 1.Overhead elbow extension produced ~1.5× greater triceps long-head growth than the arm-down position over 12 weeks — European Journal of Sport Science (2023), Maeo et al.