Dumbbell Overhead Triceps Extension
oec:dumbbell-overhead-triceps-extension
An isolation exercise that targets the triceps, particularly the long head, by extending the elbow from a fully stretched overhead position.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Overhead Dumbbell Triceps Extension, Dumbbell French Press, Two-Arm Overhead Dumbbell Extension, Dumbbell Triceps Extension, Triceps Overhead (Dumbbell)
How to do it
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.
Movement
- 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
- Flaring the elbows excessively outward.
- Keep elbows pointing predominantly forward to optimize triceps recruitment and reduce shoulder joint strain.
- Excessive lumbar hyperextension to compensate for shoulder mobility.
- Brace the core, contract the glutes, or perform the exercise on a bench with back support.
- Swinging the upper arms back and forth to generate momentum.
- Fix the upper arms vertically beside your head and isolate movement strictly to elbow flexion and extension.
Safety
- 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.
Muscles
Joints
- Elbow: Flexion, Extension
- Shoulder: Isometric stabilization
- Shoulder blade: Isometric stabilization
Details
- Movement
- Elbow extension isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, total
Related
- substitute for Machine Overhead Triceps Extension
- substitute for Single-Arm Cable Overhead Triceps Extension
Sources
- wger: Dumbbell Triceps Extension, by tuninx (CC-BY-SA-3.0)
- wger: Triceps Overhead (Dumbbell), by Anastasious (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.