triceps beginnerAI Tracked

Overhead Tricep Extension

Seated or standing overhead tricep extension with dumbbell. Best exercise for targeting the tricep long head (largest tricep head). The overhead position provides a deep stretch that other tricep exercises don't. Builds the fullness of the upper arm when viewed from the side.

How to Do Overhead Tricep Extension: Step by Step

  1. Hold dumbbell overhead with both hands
  2. Lower weight behind head by bending elbows
  3. Keep upper arms close to ears, elbows pointing up
  4. Extend arms fully, squeezing triceps

Common Mistakes to Avoid

  • Flaring elbows out to sides
  • Arching lower back — brace core
  • Using too heavy a weight and losing control

Overhead Tricep Extension Tips

  • Keep your elbows pointed to the ceiling, not flaring out
  • Use a cable machine for constant tension throughout the movement
  • Start light — this exercise puts the long head of the tricep under a deep stretch
  • Can be performed seated for more stability or standing for core engagement

Muscles Worked

triceps
Equipment dumbbells
Tracking Count reps

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