The overhead dumbbell extension trains the triceps in a stretched position: one dumbbell in both hands, elbows pointing up.
1Starting positionStart2End positionFinish
Setup
Sit on a bench with back support or stand. Cup the top plate of a dumbbell with both palms and press it overhead. Point your elbows forward and up, brace your abs, don't arch your lower back.
Execution
Stand tall, raise a dumbbell overhead with both hands, arms straight — starting position.
Inhale, keep your elbows close to your head, and lower the dumbbell behind your head in an arc.
Exhale and extend your arms back up with your triceps.
Common mistakes
Elbows flare out — keep them close and pointing forward.
Arching your lower back to press the weight — brace your abs or sit against a backrest.
Only lowering halfway — the stretch at the bottom is the point of the exercise.
Moving your upper arms — the upper arm stays put, only the elbow bends.
Alternatives
Equipment taken or the movement doesn't suit you — try EZ-Bar Skull Crusher, Lying Dumbbell Triceps Extension, Overhead Cable Triceps Extension. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
