Dumbbell triceps extension
One dumbbell held overhead in both hands. It stretches the part of the triceps that runs up past your shoulder.
The movement
2 stages
Behind head
01 Behind head
Both hands on one weight, elbows pointing up.
02 Extend
Straighten the arms overhead; elbows stay narrow.
How to do it
Setup
- Hold one dumbbell with both palms flat under the top plate and your thumbs wrapped around the handle.
- Press it overhead, then point your elbows forward and up, close to your head.
Execution
- Lower the weight behind your head by bending only your elbows.
- Go down until you feel a deep stretch along the back of your arms.
- Straighten back to arms overhead without letting your elbows flare.
Getting it right
Form cues
- Keep your elbows narrow, about shoulder width apart.
- Your upper arms stay still; only your forearms move.
Common mistakes
- Elbows flaring wide, which turns it into an awkward press.
- Cutting the stretch short, when the bottom position is the whole point.
- Arching your lower back as you tire.
Worth knowing
- Grip firmly with your thumbs around the handle, because the weight travels above your head.
- Elbows dislike sudden heavy overhead work, so build the weight up slowly.
General guidance, not medical advice. See how Setkit works.
Notes
The overhead extension does one thing pressing cannot. The largest part of the triceps runs up past the shoulder joint, and it is only fully stretched when your arm is overhead. Working a muscle while it is stretched long tends to build it better, and this is the clearest example of that in the whole library.
Expect to use modest weights. With your elbows overhead the leverage is unforgiving, and that is the feature rather than the flaw. A moderate dumbbell gives you a deep, useful stretch, where a heavier one just produces flared elbows and an arched back.
Pair it across the week with pressing-style triceps work. Diamond push-ups or dips cover the lockout end of the range, and the extension covers the stretch. Together they train the whole muscle.