← EXERCISE LIBRARYStrength
Overhead Triceps Extension
A triceps isolation lowering a dumbbell behind the head, loading the long head through a deep stretch. Builds triceps size and overhead strength.
- 01Hold one dumbbell overhead with both hands cupping the top end.
- 02Keep the upper arms vertical and close to the head.
- 03Lower the bell behind the head by bending the elbows.
- 04Descend until the forearms pass parallel and the triceps stretch.
- 05Extend back up without letting the elbows flare wide.
- 01Upper arms stay vertical and still.
- 02Elbows point forward, not out.
- 03Feel the stretch, then drive up.
- 01Letting the elbows flare and the upper arms swing — keep them fixed by the head.
- 02Using too heavy a bell and shortening the range — go lighter for the full stretch.
- 03Arching the lower back — keep the ribs down and core braced.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.