Standing Dumbbell Overhead Tricep Extension

Technique

How to perform Standing Dumbbell Overhead Tricep Extension

1. Stand with your feet hip-width apart and hold a single dumbbell vertically overhead, both palms cupping the inner plate so your arms are fully extended above your ears.
2. Brace your core, keep your chest lifted, and draw your elbows close together while pointing them forward; this is your starting position.
3. Inhale as you bend your elbows, lowering the dumbbell in a controlled arc behind your head until your forearms reach just past parallel to the floor.
4. Avoid letting your elbows flare outward or arching your lower back.
5. Exhale as you contract your triceps to press the dumbbell back up along the same path until your arms are fully extended without locking your elbows.
6. Repeat for the prescribed repetitions, maintaining a steady tempo and keeping your torso stable throughout the set.

GymDaze demonstration

Watch Standing Dumbbell Overhead Tricep Extension

Programming relevance

Muscles involved

Primary targets: Triceps Long Head, Triceps Lateral Head, Triceps Medial Head.