Dumbbell Tricep Overhead Extension

Two-handed overhead dumbbell tricep extension — loads the long head of the tricep through its longest stretch.

Level: Beginner

Primary: Triceps

Movement: Isolation

Tags: Push

Type: Strength (Weight Lifting)

Equipment: Dumbbell

Sports: Basketball Football

Target muscles

The triceps brachii — especially the long head — is loaded through its greatest stretch position. The medial and lateral heads contribute. The serratus anterior holds the scapulae stable. The trunk braces against the overhead load.

How to perform

Setup

Stand or sit. Hold a single dumbbell with both hands cupping one end overhead, arms fully extended. Trunk braced.

Execution

Lower the dumbbell behind the head by bending the elbows. The upper arms stay vertical, close to the head. Pause briefly at the bottom stretch. Extend the elbows to press the dumbbell back overhead to lockout.

Common mistakes

Letting the upper arms flare wide. Keep them close to the head.
Hyperextending the lower back. Brace the abs.
Going too heavy.
Cutting the bottom stretch.
Bouncing.

Progressions and regressions

Regress to single-arm extensions until the overhead position is comfortable. To progress, work pause extensions (3-second pause at the stretch), or use a heavier dumbbell.