What It Works

The overhead triceps extension trains the back of the upper arm — the muscle you use to straighten the elbow. Holding the weight overhead puts a long stretch on the triceps.

In everyday life you use this pattern whenever you press something up and finish by straightening the arms — putting a suitcase in an overhead bin or reaching up to close a hatch.

How to Perform

Stand or sit tall with one dumbbell held by the inner head with both hands. Press it overhead so the weight sits above your head and your elbows point forward, not flared wide. Brace your core and keep the ribs down.

Bend the elbows and lower the dumbbell behind your head under control. Keep the upper arms still and close to your ears. Straighten the elbows to return overhead without locking out hard or arching the lower back.

Setup & Movement – Quick Bullets

• Hold one dumbbell overhead with both hands
• Elbows point forward, close to the ears
• Ribs down, core braced
• Lower the weight behind the head
• Upper arms stay still
• Straighten the elbows to finish

Common Mistakes

The biggest issues are flaring the elbows out, arching the lower back, letting the upper arms swing, and using too much weight so the movement gets sloppy.

Watch Out For

• Elbows flaring wide
• Lower-back arch and rib flare
• Upper arms swinging
• Dropping the weight too fast

Quick Fixes

• Think “elbows to the sky, not out to the sides”
• Keep the ribs down
• Move only at the elbows
• Use a weight you can control behind the head

Key Cue

Elbows in. Ribs down.

The upper arms are the posts. Only the forearms move. If the low back takes over, the weight is too heavy.

Scaling

Easier: Use a lighter dumbbell or perform one arm at a time.

Harder: Slow the lowering phase or add a brief pause at the bottom.