Arms · Isolation

Dumbbell Overhead Triceps Extension

An overhead extension with one dumbbell held in both hands.

MAIN MUSCLE
Triceps
EQUIPMENT
Dumbbell
LEVEL
Beginner
REPS
10-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit or stand holding one dumbbell overhead with both hands under the top plate.

  2. Keep the elbows pointing forward and close together.

  3. Lower the dumbbell behind your head until you feel a stretch.

  4. Extend the arms to lift it back overhead.

COMMON MISTAKES

  • Elbows flaring out; keep them pointing forward and close together.
  • Moving the upper arm; only the forearm should move.

TIPS

  • Fully lock out and squeeze the triceps at the end of every rep.

QUESTIONS

Which muscles does Dumbbell Overhead Triceps Extension work?

The main muscle is Triceps.

How many reps should I do?

FORGE suggests 10-12 reps for Dumbbell Overhead Triceps Extension. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Overhead Triceps Extension?

These train the same muscles: Overhead Cable Triceps Extension, Skull Crusher, Rope Pushdown.