How to do the Dumbbell Overhead Triceps Extension
- Sit on a bench holding a dumbbell vertically with both hands.
- Extend the dumbbell overhead, positioning it just behind your head.
- Slowly bend your elbows, lowering the dumbbell as far as comfortable.
- Straighten your arms, pushing the dumbbell back up overhead.
- Keep your upper arms still and elbows pointing forward throughout.
Full technique — 7 steps
- Sit tall on a bench or stand, holding one dumbbell vertically with both hands under the top plate.
- Press the dumbbell overhead and position it directly above or slightly behind your head.
- Keep your upper arms mostly fixed and elbows pointing forward rather than drifting wide.
- Inhale and bend your elbows to lower the dumbbell behind your head as far as your mobility allows.
- Stop when your forearms fold underneath and your upper arms stay in position without your ribs flaring.
- Exhale and extend your elbows to drive the dumbbell back overhead until your arms are straight.
- Finish with the dumbbell directly over your shoulders without leaning back or letting the elbows flare.
Common mistakes
- Elbows drifting too far outward
- Turning it into a press
- Arching the lower back
- Cutting the bottom range short
- Letting upper arms swing
Form cues
- Keep upper arms fixed
- Lower behind the head
- Elbows point forward
- Straighten fully overhead
