Overhead triceps extension
Muscles worked : Triceps
How to do it
- Standing or seated, hold one dumbbell with both hands, arms extended overhead.
- Elbows squeezed forward, as close to the ears as possible.
- Bend the elbows to lower the dumbbell behind the neck, without letting the elbows flare.
- Press back to full arm extension, elbows still squeezed in.
Common mistakes
- Elbows flaring outward, which moves the load from the triceps to the shoulder.
- Lower back arching to make up for limited shoulder range.
- Lowering too fast, with the load behind the head.
Where you should feel it
The work is felt at the back of the arm, from the elbow to the shoulder. Discomfort in the shoulder joint means the elbows have flared or the load is too heavy.
Range of motion
Lower until you feel the stretch at the back of the arm, without forcing, then press back to straight arms. With the arms overhead the long head of the triceps is already pre-stretched, so the useful range is shorter than it looks.
Tempo and breathing
One to two seconds up, two to three lowering under control. Exhale pressing.
What works, precisely
The triceps brachii is the only elbow extensor. Its long head also crosses the shoulder: the overhead position puts it under tension before the movement even starts, which is why this variation loads it more than an extension with the arm at the side.
Movement mechanics
Open-chain elbow extension, with the shoulder flexed overhead and held fixed. That is the job of the bracing and the squeezed elbows: to stop the shoulder joining in, so that only the elbow moves.
Benefits
- Targets the triceps in a position dips and push-ups do not reproduce.
- Done with a single dumbbell, standing or seated, with no bench.
- Complements the curl to cover both faces of the arm in the "Arms" group.
Adapt and progress
- Easier : Reduce the load, or do the movement one arm at a time to control the path better.
- Harder : Increase the load, or pause for a second in the bottom position.
- Move on when : When three sets of twelve go by with no elbow flare, increase the load.
Precautions
Start light: the load sits behind the head, and losing control there is trickier than on a movement in front of the body. Seated with a back rest, the lower back is better protected.