How To Do An Overhead Tricep Extension

The overhead tricep extension is an exercise where you hold a dumbbell overhead, lower it behind your head by bending your elbows, then straighten your arms. Holding the arms overhead stretches the long head of the triceps, the largest part of the muscle.

It can be done standing or seated, with one or two hands, and needs just a single dumbbell.

Overhead Tricep Extension Quick Facts

Primary Muscles	Triceps (especially the long head)
Secondary Muscles	Core, shoulders (stabilizing)
Equipment	One dumbbell
Level	Beginner
Sets And Reps	3 sets of 10-15 reps

How To Do An Overhead Tricep Extension

1. Sit or stand tall and hold one dumbbell with both hands under the top plate.
2. Press the dumbbell overhead until your arms are straight.
3. Keep your elbows pointing forward and close to your head.
4. Bend your elbows to lower the dumbbell behind your head until you feel a stretch in the backs of your arms.
5. Straighten your arms to press the dumbbell back overhead.
6. Repeat for the target reps.

Overhead Tricep Extension Form Tips

• Keep your upper arms still. Only the forearms should move.
• Brace your core so your lower back does not arch.
• Go slow on the way down to control the stretch.
• A seated version with back support makes it easier to stay upright.

Common Mistakes To Avoid

• Elbows flaring wide. Wide elbows shift work off the triceps.
• Arching the back. Ribs down and core tight keeps the spine neutral.
• Cutting the stretch short. The deep stretch is a big part of the benefit.
• Using a weight that is too heavy. Heavy weights behind the head are hard to control.

Muscles Worked

All three heads of the triceps straighten the elbow, and the long head is placed under a big stretch because it crosses the shoulder. The core and shoulders stabilize the weight overhead.

Overhead Tricep Extension Variations

• Cable Overhead Tricep Extension: Uses a rope for constant tension.
• Single-Arm Overhead Extension: Works one arm at a time.
• Skull Crusher: A lying version with an EZ bar.
• Tricep Pushdown: A cable exercise for the triceps.
• Close-Grip Bench Press: A heavier compound press.

How Many Sets And Reps Should You Do?

Start with 3 sets of 10-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Overhead Tricep Extensions At Home

All you need is one dumbbell. A small set of hex dumbbells lets you move up gradually. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

Should You Do Overhead Tricep Extensions Seated Or Standing?

Either works. Seated with a back rest is more stable, standing trains your core.

Why Are Overhead Extensions Good For The Triceps?

The overhead position stretches the long head of the triceps, which is linked to good muscle growth.

Are Overhead Tricep Extensions Bad For The Elbows?

Most people do fine with moderate weights and controlled reps. Reduce the load or range if you feel elbow pain.

More Exercise Guides

• How To Do A Dumbbell Bench Press
• How To Do A Dumbbell Shoulder Press
• How To Do An Overhead Press
• How To Do A Skull Crusher
• How To Do A Tricep Pushdown
• How To Do An Arnold Press

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.