Overhead Dumbbell Triceps Extension
Quick answer
The Overhead Dumbbell Triceps Extension mainly works the triceps. Overhead elbow extension that stretches and strengthens the long head of the triceps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Hold a dumbbell with both hands overhead, arms straight.
- Keep your elbows close to your ears and pointing up.
- Lower the dumbbell behind your head by bending your elbows.
- Extend your arms back up, without moving your upper arms.
Muscles worked
MainSecondary
- Triceps
Common mistakes
- Don't arch your lower back: brace your abs.
- Don't let your elbows flare out.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Overhead Dumbbell Triceps Extension work?
Mainly the triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Overhead Dumbbell Triceps Extension good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
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