Dumbbell Overhead Tricep Extension
Equipment Needed
About This Exercise
A tricep isolation exercise performed with a dumbbell in each hand, extending both arms overhead simultaneously. Using two dumbbells ensures each arm works independently, helping to correct imbalances while providing a deep stretch on the long head of the tricep.
How to Perform
- 1
Setup
Stand or sit with feet shoulder-width apart. Hold a dumbbell in each hand and press them overhead with arms fully extended, palms facing each other.
- 2
Lower
Keeping your upper arms close to your head and stationary, bend your elbows to lower both dumbbells behind your head simultaneously.
- 3
Bottom Position
Pause briefly at the bottom when you feel a deep stretch in the triceps, with elbows pointing toward the ceiling.
- 4
Extend
Contract your triceps to extend both arms back to the fully straight starting position. Squeeze at the top and repeat.
Form Tips
- •Keep both upper arms locked in place next to your head
- •Elbows point straight up toward the ceiling throughout
- •Lower both dumbbells at the same pace for even work
- •Brace your core to avoid arching your back
Common Mistakes to Avoid
- •Letting the elbows flare out to the sides
- •One arm extending faster than the other
- •Not lowering the weight enough to get a full stretch
- •Arching the lower back excessively
Muscles Worked
Primary
Secondary
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