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Overhead Triceps Extension

Overhead Triceps Extension is a beginner isolation dumbbell exercise that mainly works your triceps.

💪 Triceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Overhead Triceps Extension: starting position
Starting position
Overhead Triceps Extension: end position
End position

How to do the overhead triceps extension

  1. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
  2. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
  3. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Triceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Overhead Triceps Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the overhead triceps extension work?

It mainly works your triceps.

How many sets and reps of overhead triceps extension should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the overhead triceps extension good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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