1 / 6Overhead Triceps Extension
Lowering a dumbbell behind your head stretches the triceps fully, building the long head that gives the arm its size.
Triceps
- Level
- Beginner
- Equipment
- Dumbbells
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Hold one dumbbell with both hands above your head.
- 2Keep your elbows pointing up and close to your head.
- 3Lower the dumbbell behind your head.
- 4Straighten your arms to lift it back up.
Common mistakes
- Letting the elbows flare wide
- Arching the lower back
- Lowering too fast
Tips
- Keep elbows pointing up and close to your head
- Lower until you feel a deep stretch
- Sit on a bench with back support if standing is hard
Questions
Seated or standing?
Seated with back support keeps the lower back safe; standing adds core work.
One dumbbell or two?
One held with both hands is easiest to start. One arm at a time lets each side work on its own.
More Triceps exercises
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