Home WorkoutsBack & Triceps Workouts How to Do Dumbbell Overhead Triceps Extension with Proper Form

How to Do Dumbbell Overhead Triceps Extension with Proper Form

by Fit Wth Guru
Dumbbell Overhead Triceps Extension

The triceps are a small portion of the body and a challenging muscle to build. The three-headed triceps muscle is used for two primary purposes. Elbow development, or straightening, comes first. The second is helping pull it from overhead or in front of the body. So, dumbbell overhead triceps extension is one of the best variations in your workout routine for building more muscular and toned triceps.

Also, the triceps are an essential part of stabilizing the shoulder joints. The tricep muscles are located at the back of the scapula and the back of the upper arm bone, also known as the humerus. The seated dumbbell overhead triceps extension variation isolates all the triceps muscles. Isolation exercises for the triceps benefit those looking to achieve an aesthetic body.

These exercises are also valuable for those looking to boost their strength in other crucial motions. The triceps muscle is very tough to build and shows slow processing. You must train them properly with a balanced diet plan to make triceps. The dumbbell overhead triceps extension is one of the fantastic triceps exercises. The overhead extension gives you great results if you execute it properly.

Heads of Tricep Muscles

There are three heads of the triceps, and dumbbell overhead triceps extension is an excellent way to target all three heads and a fantastic exercise to add to your fitness routine. Look at these three main parts of your tricep muscles.

  1. Medial Head
  2. Lateral Head
  3. Long Head

Dumbbell Overhead Triceps Extension

1. Medial Head

One of the three heads that comprise the triceps muscle, which extends the forearm at the elbow joint, is the medial head of the triceps brachii. The lateral and long heads typically obscure the medial head, which is only discernible distally on the humerus.

2. Lateral Head

A powerful muscle involved in substantial elbow extension is the lateral head of the triceps brachii. Arm function is more adaptable due to its fast-twitch fiber composition and independent activation capabilities, making it perfect for explosive movements. Maximizing your training and preserving elbow function is possible by being aware of its specialized purpose.

3. Long Head

The triceps brachii, which extends your forearm to the elbow, comprises the long, medial, and lateral heads. During dumbbell overhead triceps extension, the long head tends to be most active during the entire movement.

Seated Dumbbell Overhead Triceps Extension

The dumbbell overhead triceps extension is a well-liked exercise that targets the long head of the triceps brachii muscle, which extends the elbow and is essential to pushing motions. You have to know about this movement and the proper form for doing it. If you do it with a good angle, you get great results. Look at the complete guidelines for this exercise.

Muscle Focus and Equipment

  1. Primarily the long head of the triceps brachii, with the medial and lateral heads also playing a role in dumbbell overhead triceps extension.
  2. Dumbbells with a weight that is difficult enough to require 8–12 repetitions with proper form.

Dumbbell Overhead Triceps Extension

How to do it:

  • Keep your back straight, sit on a bench, and keep your core active.
  • Lift a dumbbell between your palms as you hold it overhead.
  • Hold the dumbbells behind your head and lower them so that your forearms are almost parallel to the floor, maintaining your elbows close to your sides.
  • Release your breath and push the dumbbells back up to the starting position with extended elbows.
  • Repeat as many times as needed.

Essential guidelines for proper form:

  • Throughout the exercise, maintain a straight back and an engaged core.
  • Keep your elbows in a straight line throughout the exercise.
  • Concentrate on flexing your elbows and contracting your triceps.
  • As you raise the weight, exhale, and as you decrease it, inhale.
  • Select a weight that will enable you to continue performing the exercises in the proper form.

Dumbbell Overhead Triceps Extension Tips

  • Do dynamic stretches and light cardio to warm up your muscles and joints for the activity.
  • Stretch your arms to their maximum length, but don’t overextend them since this may strain your joints.
  • Breathe as you bring the weight down and out as you raise it.

Dumbbell Overhead Triceps Extension

People Also Ask

How many sets and repetitions of dumbbell triceps extensions should I perform? 

Depending on personal fitness objectives and training intensity, the number of sets and repetitions for dumbbell overhead extensions might change. It is generally advised to use a moderate-to-heavy weight that pushes the muscles while maintaining perfect technique and executing 2-4 sets of 8–12 repetitions.

What is a dumbbell overhead triceps extension?

The dumbbell overhead triceps exercise is a strength training exercise that works the triceps muscles found on the rear of the upper arm. It entails lifting weights by lifting the dumbbells with both hands above the body and then pushing the arms upward. This exercise primarily targets the triceps muscles but also engages the shoulders and core-stabilizing muscles. 

Are there any variations of the overhead triceps extension?

You may modify the dumbbell overhead triceps extension by utilizing a single dumbbell instead of two or by adopting a different grip position (such as a pronated or neutral grip). It is also possible to conduct the exercise while standing or sitting, which could impact the activation of stabilizing muscles. It is also one of the best tricep workouts.

Is the dumbbell overhead triceps extension suitable for beginners?

Yes, beginners can include this exercise in their training regimens. But newbies must begin with smaller weights and concentrate on perfecting form and technique before stepping up the resistance. By using smaller weights, beginners can minimize the chance of injury while developing essential strength and stability in the triceps and surrounding muscles. 

Are there any common mistakes to avoid when doing dumbbell overhead extensions?

Indeed, the following are typical blunders when doing dumbbell overhead triceps extensions:

  1. Excessive back arching might aggravate the lower back and reduce the exercise’s effectiveness.
  2. Letting the elbows flare out to the sides puts more load on the shoulder and less emphasis on the triceps muscles.
  3. Using momentum to move the weight rather than your triceps’ strength will make the workout less effective and put you in danger of injury.
  4. Keeping the dumbbell too close or far away from the body might put undue strain on the elbows and shoulders.

Focus on maintaining good posture, regulating your movement during the exercise, and choosing a weight that enables you to complete the training with the appropriate form to avoid making these errors.

Dumbbell Overhead Triceps Extension


Targeting the triceps muscles, which are essential for various pushing motions and general upper-body strength, is made easy with the dumbbell overhead triceps extension exercise. All three triceps heads can be efficiently targeted using the appropriate form and technique during this exercise, which also engages the stabilizing muscles in the shoulders and core. 

Adding the Dumbbell Overhead Triceps Extension to a comprehensive exercise program can help people develop more potent, more defined triceps and improve upper-body stability and strength. This exercise can be a helpful addition to any strength training program that aims to improve the strength and appearance of the triceps when performed correctly and under the recommended protocols. 

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