Overhead Dumbbell Triceps Extension

TricepsDumbbell

A seated isolation exercise targeting all three heads of the triceps. The overhead position fully stretches the triceps at the bottom, while the bench back provides stability and keeps stress off your spine.

How to do it

1Sit on the bench and press the dumbbell overhead, holding the top weight plate with both hands.

2Point your elbows forward and keep them tucked close to your head.

3Inhale as you bend your elbows and lower the dumbbell behind your head under control.

4Exhale as you extend your arms back to the starting position overhead.

5Squeeze your triceps hard at the top without letting your elbows flare out.

Common mistakes

Flaring your elbows out shifts tension to your shoulders and reduces triceps activation.

Arching your lower back strains your spine—keep your core locked in tight.

Dropping the weight too fast or lowering it too deep can stress your elbow joints.

Breathing

Inhale as you lower the dumbbell behind your head; exhale as you extend overhead.

Make it harder or easier

To make it easier, use a high-back bench for support or drop the weight. To make it harder, pause for one second at the bottom stretch.

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.