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Triceps · Intermediate

Overhead Dumbbell Triceps Extension

Overhead dumbbell triceps extension that heavily loads the long head of the triceps.

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Overhead Dumbbell Triceps Extension demonstration

Exercise overview

Training details

TricepsShouldersCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit upright on a bench and hold one dumbbell vertically overhead with both hands around its upper head.
  2. 02Brace your trunk and point your elbows forward beside your head.
  3. 03Bend your elbows to lower the dumbbell behind your head while keeping your upper arms still.
  4. 04Stop at a comfortable triceps stretch without flaring your ribs or elbows.
  5. 05Extend your elbows to return the dumbbell overhead under control.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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