Skip to main content

How to Do Overhead Dumbbell Triceps Extensions

The bicep and the tricep are like the yin and yang — if you overdevelop one and not the other, it looks weird at the beach.


  • : In case you drop the weights, make sure no one is standing behind you, other than a spotter. Always consult a physician when attempting any exercise program.
  • Step 1: Sit on edge of bench Sit on the edge of the bench with your feet about shoulder width apart, holding the end of the dumbbell in both hands.
  • TIP: For a full-body exercise, stand with your feet shoulder width apart; you'll engage your torso stabilizers to hold you steady and upright—and you'll burn more fat.
  • Step 2: Lift dumbbell overhead Keeping your back straight, smoothly lift the dumbbell overhead until your arms are straight but not locked. The dumbbell should hang from your hands.
  • Step 3: Lower dumbbell behind you Slowly lower the dumbbell behind you until your forearms are parallel to the floor—keep your elbows pointed forward.
  • TIP: To spot someone doing this lift, stand behind them and place your palms under the dumbbell. If they struggle, nudge the dumbbell up.
  • Step 4: Repeat Repeat the lift until you can't maintain proper form—either your back starts to arc, you can't raise the dumbbell even with a spotter's help, or your face turns red and you start to grunt "Help."
  • FACT: The word triceps comes from the Latin for "three headed," because it's actually a group of three muscles.

You Will Need

  • Dumbbell
  • A padded weight bench

Popular Categories