{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Overhead Dumbbell Triceps Extension",
      "kind": "common"
    },
    {
      "text": "Dumbbell French Press",
      "kind": "common"
    },
    {
      "text": "Two-Arm Overhead Dumbbell Extension",
      "kind": "common"
    },
    {
      "text": "Dumbbell Triceps Extension",
      "kind": "common"
    },
    {
      "text": "Triceps Overhead (Dumbbell)",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "anconeus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-extension"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "bench",
      "adjustable-bench"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "211,1336"
  },
  "id": "oec:dumbbell-overhead-triceps-extension",
  "instructions": {
    "setup": [
      "Sit upright on a flat or low-back bench, or stand with feet hip-width apart and a braced core.",
      "Hoist a single dumbbell overhead using both hands, forming a diamond or heart-shaped cup with your palms flat against the inside face of the upper weight plate.",
      "Position your upper arms vertically alongside your ears with elbows pointing forward and upward."
    ],
    "steps": [
      "Inhale and lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.",
      "Descend until your forearms pass parallel to the floor or you feel a deep, comfortable stretch in your triceps.",
      "Exhale and press the dumbbell back up by extending your elbows to return to the starting position without locking out abruptly."
    ],
    "breathing": "Inhale as you lower the weight behind your head; exhale forcefully as you extend your elbows to press back overhead.",
    "cues": [
      "Keep elbows tucked forward, not flared out wide",
      "Lock your upper arms in place and move only the forearms",
      "Brace your abs to prevent arching your lower back"
    ],
    "common_faults": [
      {
        "fault": "Flaring the elbows excessively outward.",
        "correction": "Keep elbows pointing predominantly forward to optimize triceps recruitment and reduce shoulder joint strain."
      },
      {
        "fault": "Excessive lumbar hyperextension to compensate for shoulder mobility.",
        "correction": "Brace the core, contract the glutes, or perform the exercise on a bench with back support."
      },
      {
        "fault": "Swinging the upper arms back and forth to generate momentum.",
        "correction": "Fix the upper arms vertically beside your head and isolate movement strictly to elbow flexion and extension."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure a secure two-handed grip on the underside of the dumbbell plate before hoisting it overhead.",
        "Use a manageable load to avoid striking the back of the neck or losing control overhead."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Overhead Triceps Extension",
  "previous_ids": [
    "oec:dumbbell-triceps-extension",
    "oec:triceps-overhead-dumbbell"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Triceps Extension",
        "url": "https://wger.de/en/exercise/211/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "tuninx"
      },
      {
        "title": "wger: Triceps Overhead (Dumbbell)",
        "url": "https://wger.de/en/exercise/1336/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Anastasious"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:machine-overhead-triceps-extension"
    },
    {
      "type": "substitute-for",
      "target": "oec:single-arm-cable-overhead-triceps-extension"
    }
  ],
  "setup": {
    "grip": {
      "width": "narrow"
    },
    "load_position": "overhead",
    "range": "full"
  },
  "status": "active",
  "summary": "An isolation exercise that targets the triceps, particularly the long head, by extending the elbow from a fully stretched overhead position."
}