Overhead triceps extension
An isolation exercise that targets the triceps, particularly the long head, by extending the arms overhead against resistance. This movement is highly effective for building upper arm strength, definition, and shoulder stability.
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- Stand with your feet shoulder-width apart, grip a dumbbell with both hands, and press it directly overhead until your arms are fully extended.
- Position your hands so your palms are facing upward, supporting the underside of the top dumbbell plate.
- Keep your upper arms stationary and close to your head, then slowly bend your elbows to lower the dumbbell behind your head in a controlled arc.
- Lower the weight until your forearms press against your biceps, achieving a deep stretch in the triceps.
- Contract your triceps to extend your elbows and return the dumbbell back to the starting position overhead, squeezing at the top.
Muscles worked
Triceps brachiiAnterior deltoidsCore stabilizers
Form tips
- Keep your elbows tucked in and pointing forward throughout the movement rather than flaring them out to the sides.
- Maintain a braced core and neutral spine to prevent your lower back from arching as you lower and lift the weight.
- Focus on moving only your forearms; your upper arms should remain completely perpendicular to the floor.
Common mistakes
- Flaring the elbows outward, which reduces triceps activation and places unnecessary stress on the shoulder joints.
- Arching the lower back excessively to compensate for a weight that is too heavy, increasing the risk of lumbar injury.
- Using momentum or swinging the upper arms to hoist the weight up rather than using controlled muscular force.
FAQ
How many reps and sets should I perform?
For muscle hypertrophy and strength, perform 3 to 4 sets of 10 to 15 repetitions with a weight that allows you to maintain strict form.
Is it better to perform this exercise seated or standing?
Seated overhead extensions offer more lower back support and stability, making it easier to isolate the triceps, while the standing version requires more core activation.
What should I do if this exercise causes elbow pain?
Ensure your elbows are not flaring outward. If pain persists, reduce the weight, or switch to a cable machine with a rope attachment, which allows for a more natural joint path.
