Dumbbell overhead triceps extension — Form
form
Free Weights

Upper body

Dumbbell overhead triceps extension

Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets

Repetitions
Lowered positionDumbbells
Rear three-quarter view of a standing two-hand dumbbell overhead extension, elbows bent with one vertical dumbbell behind the head; triceps highlighted coral.
Triceps

Hold one light dumbbell in both hands and move at your elbows. Keep your upper arms steady as the weight lowers behind your head.

How to do it

  1. Secure the dumbbell

    Support the underside of one dumbbell head with both palms, fingers around the handle. Stand balanced and brace your middle.

  2. Guide it overhead

    Lift with both hands until your upper arms are beside your ears. Keep your ribs over your hips and wrists steady.

  3. Bend your elbows

    Lower the weight behind your head within a comfortable range, stopping before your upper arms move backward. Keep the weight clear of your head.

  4. Extend smoothly

    Straighten your elbows without snapping them or arching your back. After the set, bring the weight down with both hands under control.

Find your form

Keep in mind

  • Keep elbows forward and about shoulder-width apart.
  • Use a weight you can comfortably position overhead.

Watch out for

  • Flaring your ribs or leaning backward.
  • Letting elbows spread widely or the weight touch your head.

Movement references

ACE · Overhead triceps extension (opens in a new tab)