Dumbbell Overhead Triceps Extension
Strengthen & tone your triceps! This exercise targets the back of your arms for a more defined look. Start light, focus on form!
The Dumbbell Overhead Triceps Extension mainly works the triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Overhead Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Dumbbell Overhead Triceps Extension Variations and Alternatives
How to do the Dumbbell Overhead Triceps Extension
Stand with your feet shoulder-width apart and a slight bend in your knees for stability. Hold a dumbbell with both hands and extend your arms above your head so that the dumbbell is directly overhead.
Keep your elbows close to your head and pointing straight up throughout the exercise. This is your starting position.
Slowly lower the dumbbell behind your head by bending your elbows. Keep your upper arms still; only your forearms should move.
Lower the weight until you feel a good stretch in your triceps, but avoid moving your elbows or letting them flare out.
Pause briefly at the bottom of the movement.
Contract your triceps to straighten your elbows and raise the dumbbell back to the starting position.
Repeat the movement for the desired number of reps and sets.
Ensure you choose a weight that allows you to perform the exercise with good form while working out the target muscles. If you're new to this exercise, consider starting with lighter weight and focus on form and control before increasing the weight.
---
Dumbbell Overhead Triceps Extension FAQs
What muscles does the Dumbbell Overhead Triceps Extension work?
The Dumbbell Overhead Triceps Extension mainly works the triceps. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Overhead Triceps Extension?
Dumbbells.
What workout day should the Dumbbell Overhead Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Overhead Triceps Extension variations and alternatives?
Similar exercises include the Barbell Seated Overhead Triceps Extension, Barbell Overhead Triceps Extension, Bodyweight Overhead Triceps Extension and Bottle-Weight Overhead Triceps Extension.
Training calculators
Work out the numbers behind your training before your next session.