Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Triceps brachii

Secondary muscles

Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles

Exercise type

Resistance exercise – triceps elbow extension

Exercise technique

1. Sit

   Sit against a near-upright backrest with both feet planted.

2. Dumbbell grip

   Support one fixed dumbbell head from beneath with both palms and position your thumbs securely.

3. Raise overhead

   Brace your abdomen while balancing the dumbbell overhead.

4. Arm position

   Place your upper arms beside your head with elbows pointing up at a comfortable width.

5. Lower

   Slowly bend your elbows and lower the dumbbell behind your head.

6. Extend

   Exhale and raise the dumbbell overhead again without moving your upper arms.

7. Control

   Pause briefly at the top; finish by lowering the weight with support without swinging it around your head.

Key technique points

• Choose a fixed-head dumbbell.
• Support the head with your palms.
• Rest your back against the backrest.
• Keep your upper arms upright.
• Do not arch your lower back.
• Reverse before touching the back of your neck.

Common mistakes

Using a loose head

Do not hold an unsecured or loosened dumbbell overhead; check that its head is fixed beforehand.

Carrying on fingertips

Do not hang the dumbbell from your fingers alone; provide broad support beneath its head with both palms.

Elbows falling forward

Do not move your upper arms toward your chest on descent; bend your elbows with fixed upper-arm direction.

Arching the lower back

Do not relax your abdomen and lift your lower back from the pad as the weight rises; maintain pelvic and rib alignment.

Hitting the neck

Do not define the bottom by neck contact; stop under control within comfortable shoulder and elbow ranges.

Hard elbow lockout

Do not stop the weight by jarring your joints; extend your arms with triceps control.

Frequently asked questions

Dumbbell Overhead Triceps Extension: why is “Using a loose head” a mistake?

Do not hold an unsecured or loosened dumbbell overhead; check that its head is fixed beforehand.

Dumbbell Overhead Triceps Extension: why is “Carrying on fingertips” a mistake?

Do not hang the dumbbell from your fingers alone; provide broad support beneath its head with both palms.

Dumbbell Overhead Triceps Extension: why is “Elbows falling forward” a mistake?

Do not move your upper arms toward your chest on descent; bend your elbows with fixed upper-arm direction.

Dumbbell Overhead Triceps Extension: why is “Arching the lower back” a mistake?

Do not relax your abdomen and lift your lower back from the pad as the weight rises; maintain pelvic and rib alignment.

Dumbbell Overhead Triceps Extension: why is “Hitting the neck” a mistake?

Do not define the bottom by neck contact; stop under control within comfortable shoulder and elbow ranges.

Dumbbell Overhead Triceps Extension: why is “Hard elbow lockout” a mistake?

Do not stop the weight by jarring your joints; extend your arms with triceps control.

What should I focus on when doing Dumbbell Overhead Triceps Extension?

Choose a fixed-head dumbbell. Support the head with your palms. Rest your back against the backrest. Keep your upper arms upright. Do not arch your lower back. Reverse before touching the back of your neck.

Related exercises

• Band Triceps Pushdown
• Overhead Cable Triceps Extension
• Chest Dip
• Decline Push-up
• Dumbbell Triceps Kickback
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.