DUMBBELL OVERHEAD TRICEPS EXTENSION
Triceps Isolation Strengthener
Primary Muscles
Exercise Description
Stand tall with feet shoulder-width apart holding a dumbbell overhead with both hands. Keep elbows close to your ears, lower the weight behind your head, then extend your elbows to return to the start. Maintain a braced core throughout.
How To Perform
Stand with feet shoulder-width apart and brace your core.
Grip one dumbbell with both hands and press it overhead, arms fully extended.
Keep elbows tucked close to your head; avoid flaring.
Lower the dumbbell behind your head by bending the elbows under control.
Stop when you feel a strong triceps stretch while maintaining a neutral spine.
Extend the elbows to raise the dumbbell back to the starting position without locking out aggressively.
Repeat for the prescribed repetitions while keeping the torso stable.
Expert Tips
Keep elbows close - Prevent them from flaring out to keep tension on the triceps and protect shoulders.
Brace the core - Avoid arching the lower back by keeping ribs down and glutes lightly engaged.
Choose a manageable load - Use a weight that lets you move smoothly through the full range of motion.
Use seated or single-arm variations - Sit for more control or try a single-arm version to address imbalances.
Common Mistakes
Elbows flaring wide - Shifts load off the triceps and can irritate the shoulders.
Excessive lumbar arch - Compensating with the lower back reduces triceps stimulus and increases injury risk.
Using momentum - Swinging the weight shortens time under tension and compromises form.
Too heavy too soon - Prioritize control and range of motion before increasing load.
Info – Dumbbell Overhead Triceps Extension
The Dumbbell Overhead Triceps Extension is excellent for targeting the triceps. Keep your elbows close to your head and avoid flaring. Brace your core to prevent arching the lower back. Start with a manageable weight to maintain proper form. Beginners can perform the exercise seated for better control, while advanced users may opt for single-arm variations or increase the load gradually.
Equipment Required
Dumbbells