Overhead Triceps Extension
TricepsDumbbellsBeginner
Long-head triceps work from the stretched position, where most arms need it.
Muscle worked
Triceps
Equipment
Dumbbells, Cable
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Start overhead
Hold a dumbbell or cable handle overhead with elbows pointing forward.
02
Brace ribs down
Do not arch your lower back as the weight moves behind you.
03
Lower into stretch
Bend elbows and let the weight travel behind the head.
04
Extend to finish
Straighten elbows and squeeze triceps without flaring wide.
Common mistakes
Avoid these
✕
Ribs flaring
Lower back takes the position your shoulders should own. Fix: Brace abs and keep glutes lightly tight.
✕
Elbows drifting wide
Tension leaks away from triceps. Fix: Keep elbows pointing mostly forward.
✕
Cutting the stretch short
The long head gets less stimulus. Fix: Use a pain-free deep stretch behind the head.
Progressions
Scale it up or down
Make it easier
- Two-hand dumbbell extension
- Cable rope overhead extension
- Single-arm light extension
Make it harder
- Single-arm cable extension
- Paused stretch reps
- Overhead extension drop set
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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