Standing Overhead Dumbbell Triceps Extension

TricepsDumbbell

This standing extension isolates your triceps through a full stretch. Lowering the dumbbell behind your head opens up the shoulder joint angle for maximum long-head tricep activation.

How to do it

1Stand tall with feet shoulder-width apart, holding the top head of a dumbbell overhead with both hands.

2Keep a subtle bend in your knees and keep your elbows tucked in close to your head.

3Inhale as you smoothly bend your elbows, lowering the dumbbell behind your head.

4Lower until you feel a deep stretch in your triceps, keeping your upper arms totally still.

5Exhale as you contract your triceps to extend your arms and press the weight back up.

Common mistakes

Flaring your elbows out to the sides, which stresses your shoulders and reduces tricep work.

Arching your lower back excessive, putting unwanted strain on your spine.

Dropping the dumbbell fast without control, risking joint injury and losing tension.

Breathing

Inhale on the way down as the dumbbell drops behind your head. Exhale as you drive the weight overhead.

Make it harder or easier

To make it easier, sit on a back-supported bench or drop to a lighter dumbbell.

To make it harder, perform the extension one arm at a time.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.