Overhead dumbbell triceps extension: How to Do It, Muscles Worked

Step by step

Hold one dumbbell overhead with both hands.
Bend your elbows to lower it behind your head.
Straighten your arms without arching your back.

What you should feel

A deep stretch and squeeze at the back of your arms; your lower back and elbows should not hurt.

Common mistake

Arching the lower back and flaring the elbows; tighten your belly and keep elbows close to your ears.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Triceps

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Close-grip push-upTriceps, Chest

Triceps pushdownTriceps

Skull crusherTriceps

DipsTriceps, Chest

Bench dip (chair)Triceps

Rope pushdownTriceps

Questions

What muscles does the overhead dumbbell triceps extension work?

Overhead dumbbell triceps extension mainly works your triceps.

Can I do the overhead dumbbell triceps extension at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the overhead dumbbell triceps extension?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your triceps

Overhead dumbbell triceps extension