Overhead Tricep Extension
The overhead tricep extension is an isolation exercise where you lower a dumbbell behind your head and press it back up using only your elbows. Having your arms overhead puts the long head of the triceps under a good stretch, so it builds the back of the upper arm very effectively. It suits beginners and experienced lifters alike, as you only need one dumbbell and a little space.
Muscles worked
The Overhead Tricep Extension mainly works your triceps.
Setting up
- Pick a light dumbbell to start with, such as 6-10 kg. This exercise is harder than it looks, and control matters more than load.
- Stand tall with your feet about hip-width apart, or sit on a bench with a back support if you want extra stability. Keep your ribs pulled down and your lower back from arching.
- Hold the dumbbell upright by one end, with both palms cupped under the top plate and your thumbs wrapped around the handle. The weight should hang directly above your hands.
- Press the dumbbell overhead until your arms are straight, with your upper arms close to your ears.
How to do the Overhead Tricep Extension
- Start with your arms fully extended overhead, the dumbbell balanced over your head and your elbows pointing forwards.
- Take a breath in and keep your ribs down so your lower back stays neutral.
- Slowly bend your elbows to lower the dumbbell behind your head, keeping your upper arms still and close to your head.
- Lower until you feel a strong stretch along the back of your upper arms, usually when your forearms are roughly parallel to or just past the floor.
- Breathe out and press the dumbbell back up by straightening your elbows, driving through the heels of your hands.
- Squeeze your triceps at the top for a moment, then repeat for your planned reps.
Form tips
- Think of your elbows as hinges. Only the forearms should move, while your upper arms stay still.
- Take about two to three seconds to lower the weight. The stretch at the bottom is a big part of what makes this exercise work.
- Keep your elbows pointing forwards and as close together as is comfortable, rather than letting them flare out to the sides.
- Squeeze the back of your arms hard as you straighten, but stop short of snapping your elbows into a locked position.
- Keep your head still and your chin slightly tucked so the dumbbell has a clear path behind it.
Common mistakes
Arching the lower back
This usually happens when the weight is too heavy or your ribs flare up. Lower the load, keep your ribs pulled down and look straight ahead. Sitting against a back support can also help.
Elbows flaring out wide
Wide elbows take tension off the triceps and make the weight harder to control. Point your elbows forwards, keep your upper arms close to your ears and use a lighter dumbbell if needed.
Moving the upper arms and using momentum
If your upper arms drift forwards and back or you bounce at the bottom, the weight is probably too heavy. Slow the lowering phase right down and pause briefly at the bottom of each rep.
Cutting the range short
Only bending your elbows a little misses the stretch that makes this exercise useful. Lower with control until you feel a clear stretch, and use a lighter weight so you can do it properly.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a weight that feels challenging but controlled, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, lowering slowly for 2-3 seconds, with 60-90 seconds rest. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight and 45-60 seconds rest, added to a programme that also includes larger exercises such as squats, rows and presses. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Overhead Tricep Extension alternatives
Machine taken, or want some variety? These work the same main muscles.
Overhead Tricep Extension FAQs
What muscles does the overhead tricep extension work?
It works the triceps, which run along the back of your upper arm. Because your arms are overhead, it puts extra stretch on the long head of the triceps, which is why it is a popular choice alongside pushdowns and presses.
How heavy should a dumbbell overhead tricep extension be?
Start lighter than you think, often 6-10 kg, and choose a weight you can lower slowly and fully for 10-12 reps without arching your back. When the last couple of reps still look neat, increase the weight by the smallest step available.
Should I do overhead tricep extensions seated or standing?
Both work well. Seated with back support is easier to keep steady and is a good choice for beginners, while standing lets you practise keeping your ribs down and your body upright. If you feel any pain in your elbows, stop and get it checked.
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