Step by step
- Standing or seated, hold a dumbbell with both hands overhead.
- Lower the dumbbell behind your head by bending your elbows.
- Go down until you feel your triceps stretch.
- Straighten your arms back up.
Tip: Hold the dumbbell by one of its plates with flat palms, making a diamond with your fingers.
Common mistakes
Squeeze abs and glutes; seated with a backrest it's easier.
Keep your elbows pointing forward.
Lower until you feel your triceps stretch.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Why overhead?
Because it stretches the long head of the triceps, the biggest part.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add overhead dumbbell triceps extension to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.