Dumbbell Overhead Tricep Extension

The seated or standing dumbbell overhead extension uses a single dumbbell held overhead with both hands. This stretch-focused movement is effective for long head tricep development.

Beginner 💪 Triceps Isolation Isolation
3
Sets
12–15
Reps
60–90 sec
Rest
Isolation
Type
🏋️ Dumbbell
Dumbbell Overhead Tricep Extension — start and finish positionsSTARTFINISH
Dumbbell
Triceps Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Highlighted muscles

How To Perform

  1. 1 Hold one dumbbell with both hands overhead, gripping the inner plate.
  2. 2 Lower the dumbbell behind the head, keeping elbows close and pointing forward.
  3. 3 Extend to full lockout above the head.

Form Cues

  • ✓ Elbows stay pointed forward — not flaring out.
  • ✓ Feel the stretch through the tricep at the bottom.

Common Mistakes

  • ✗ Flaring elbows outward.
  • ✗ Not achieving full lockout.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Dumbbell Overhead Tricep Extension, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Dumbbell Overhead Tricep Extension? These alternatives target the same muscles:

Cable Overhead Tricep Extension
Triceps · Beginner
→
Skull Crusher
Triceps · Intermediate
→
Cable Tricep Pushdown
Triceps · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Dumbbell Overhead Tricep Extension should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Dumbbell Overhead Tricep Extension target?▾
Dumbbell Overhead Tricep Extension primarily targets the Triceps.
Is Dumbbell Overhead Tricep Extension good for beginners?▾
Dumbbell Overhead Tricep Extension is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Dumbbell Overhead Tricep Extension, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.