Arms
Triceps Overhead (Dumbbell)
A fundamental isolation movement designed to maximize the long head of the triceps for greater arm thickness and power.
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.
Grasp one dumbbell with both hands, forming a diamond shape with your palms against the underside of the top weight plate.
Lift the dumbbell directly overhead until your arms are fully extended and your elbows are tucked close to your ears.
Inhale as you slowly lower the weight behind your head by bending your elbows until your forearms move past parallel to the floor.
Pause for a second at the bottom of the movement to feel the stretch in the triceps.
Exhale and contract your triceps to drive the dumbbell back up to the starting position without locking your elbows.
Maintain a neutral spine and keep your head facing forward throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring your elbows out to the sides which shifts tension away from the triceps.
- Arching the lower back excessively instead of keeping the ribcage down and core tight.
- Using a range of motion that is too shallow to fully activate the muscle fibers.
- Allowing the dumbbell to pull the neck forward into a strained position.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.