Arms · Triceps · Dumbbell
Overhead DB Extension
The overhead dumbbell extension is lowering one dumbbell behind the head with both hands and straightening the arms again. With the arms overhead, the long head of the triceps is fully stretched, so it complements pushdowns well.
How to
Dumbbell- 1 Hold one dumbbell overhead with both hands.
- 2 Lower it behind the head, elbows pointing up.
- 3 Extend back to straight arms.
Tips
- Seated with back support keeps the lower back from arching.
- Keep the elbows pointing forward, close to the head.
- The long head of the triceps gets a big stretch here.
Common mistakes
- Elbows flaring out wide.
- Arching the back.
- Lowering fast near the neck.
Muscles worked
Main
- Triceps (long head)
Also working
- Triceps lateral and medial heads
Breathing and bracing
Breathe in as the dumbbell lowers, breathe out as you press it up.
Sets and reps
- Muscle size
- 3 sets of 10–15 reps, 1.5 min rest
- Where it fits
- After pushdowns or skull crushers
Setup
- 1 Sit on a bench with back support, or stand with the abs braced.
- 2 Hold one dumbbell by the top plate with both hands, thumbs around the handle.
- 3 Press it overhead until the arms are straight.
Technique in detail
- Lower the dumbbell behind the head by bending the elbows.
- Keep the elbows pointing forward and close to the head.
- Go down to a deep stretch that stays pain-free.
- Extend the arms back to straight.
- Keep the ribs down so the lower back does not arch.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Why overhead?
Raising the arms stretches the long head of the triceps, its largest part, which pushdowns barely stretch.
My shoulders feel tight. What can I do?
Try the cable version facing away from the pulley, or do it lying back on an incline bench.
Seated or standing?
Seated with back support keeps the lower back still and makes heavier sets easier to control.
Log it in Volu(me)
Add Overhead DB Extension to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.