Overhead Tricep Extension
Equipment Needed
About This Exercise
A tricep isolation exercise performed by holding a single dumbbell with both hands behind the head and extending it overhead. The overhead position provides a deep stretch on the long head of the tricep, making it one of the best exercises for building tricep size.
How to Perform
- 1
Setup
Stand or sit with feet shoulder-width apart. Hold one dumbbell with both hands, gripping the inner plate or handle. Press it overhead with arms fully extended.
- 2
Lower
Keeping your upper arms close to your head and stationary, bend your elbows to lower the dumbbell behind your head. Lower until you feel a deep stretch in the triceps.
- 3
Bottom Position
Pause briefly at the bottom with your forearms roughly parallel to the floor and elbows pointing toward the ceiling.
- 4
Extend
Contract your triceps to extend your 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
- •Control the weight on the way down — get a full stretch
- •Brace your core to avoid arching your back
Common Mistakes to Avoid
- •Letting the elbows flare out to the sides
- •Moving the upper arms instead of isolating the forearms
- •Not lowering the weight enough to get a full stretch
- •Arching the lower back excessively
Muscles Worked
Primary
Secondary
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