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Intermediate
Overhead Dumbbell Tricep Extension
muscle building and strength
armsDumbbell
Instructions
- 1Stand or sit with dumbbell held overhead with both hands
- 2Keep upper arms close to head, elbows pointing forward
- 3Lower dumbbell behind head by bending elbows
- 4Extend arms to lift dumbbell back overhead
- 5Repeat for desired repetitions
Coaching Cues
- Keep upper arms stationary throughout movement
- Focus on triceps contraction at extension
- Maintain controlled movement, avoid swinging
Common Mistakes
Elbows flaring out to sides
Fix: Keep elbows pointing forward
Using momentum to lift weight
Fix: Reduce weight and focus on triceps
Breathing
Exhale when extending arms, inhale when lowering
Recommended Reps
3–4 sets of 10–15 reps
Safety Notes
- • Start with light weight to master form
- • Avoid dropping head too far forward
- • Stop if you feel elbow or shoulder discomfort
