Overhead Triceps Extension
Stronger triceps. Stronger arms.
An isolation move that lifts a weight overhead and lowers it behind your head to target the triceps through a big stretch. Great for toning and strengthening the back of your arms and supporting all your pressing movements.
Benefits
- Builds triceps strength
- Tones the back of your arms
- Improves upper-body pressing power
- Boosts shoulder stability
- Works with a single dumbbell or band
- Great for all fitness levels
Muscles worked
Triceps Shoulders Core
Step by step
1
Start
Stand or sit tall holding one dumbbell with both hands, pressed straight overhead.
2
Lower
Bend your elbows to lower the weight behind your head, keeping your upper arms still and close to your ears.
3
Stretch
Lower until you feel a stretch in your triceps, elbows pointing forward.
4
Extend
Straighten your arms to press the weight back overhead. Repeat.
Tips for best form
Do it right.
- Keep your upper arms still and close to your head
- Only your forearms move
- Keep your core engaged and ribs down
- Lower until you feel a triceps stretch
- Control the weight the whole way
Find your version
1. Two-Hand Dumbbell ExtensionBeginner
- Both hands on one weight
- Easy to control
2. Single-Arm ExtensionIntermediate
- One arm at a time
- Evens out strength
3. Band Overhead ExtensionAll levels
- Use a band
- Joint-friendly tension
Common mistakes to avoid
- Elbows flaring out wide
- Arching your lower back
- Using too much weight
- Moving your upper arms
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 10–12 | 2–3 | 45–60 sec |
| Intermediate | 12–15 | 3–4 | 45 sec |
| Advanced | 15+ (heavier) | 3–4 | 30–45 sec |
Tips for best results
- Keep your elbows pointing forward, not flaring
- Move slowly for a better triceps stretch
- Brace your core to protect your back
- Start lighter to groove the pattern
- Breathe out as you extend