How to Do Dumbbell Overhead Extensions: Triceps Guide
Master the dumbbell overhead extension with our expert guide. Learn proper form, avoid common mistakes, and build stronger triceps with this isolation move.
How to Perform
- Sit on a bench with back support or stand with your feet shoulder-width apart and your core engaged.
- Grip one end of a dumbbell with both hands, forming a diamond shape with your palms against the underside of the weight plate.
- Lift the dumbbell directly over your head until your arms are fully extended toward the ceiling.
- Slowly lower the weight behind your head by bending your elbows while keeping your upper arms vertical and close to your ears.
- Continue the descent until your forearms move past parallel to the floor, feeling a deep stretch in the triceps.
- Press the weight back up to the starting position using only your triceps, avoiding any swinging or momentum.
- Exhale at the top of the movement and pause briefly before beginning the next repetition.
Common Mistakes
- Flaring the elbows too far out to the sides.
- Arching the lower back excessively during the lift.
- Using a range of motion that is too shallow.
- Tucking the chin toward the chest instead of looking forward.
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Forearms
- Core
- Shoulders
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms