Arms
Dumbbell Overhead Extension
A foundational isolation movement designed to build tricep mass and improve lockout strength by stretching the long head.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.