How to do the Dumbbell Overhead Triceps Extension
Sit on an upright bench and hold one dumbbell with both hands overhead.
Keep your elbows close to your head and pointing forward.
Bend your elbows to lower the dumbbell behind your head.
Extend your arms overhead, squeezing your triceps.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Overhead Triceps Extension doesn’t suit your gym or your joints.
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