How to Do Overhead Dumbbell Triceps Extension
Start and end of one clean rep of Overhead Dumbbell Triceps Extension.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | — |
| Equipment | Dumbbell |
| Category | Strength |
How to perform Overhead Dumbbell Triceps Extension
- Hold one dumbbell with both hands overhead, arms extended.
- Keep your elbows pointing forward and close to your head.
- Lower the dumbbell behind your head by bending the elbows.
- Extend back to the starting position.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Overhead Dumbbell Triceps Extension work?
Overhead Dumbbell Triceps Extension is a focused movement that primarily works the triceps.
What equipment do I need for Overhead Dumbbell Triceps Extension?
Overhead Dumbbell Triceps Extension needs a pair of dumbbells.
How many sets and reps should I do for Overhead Dumbbell Triceps Extension?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Overhead Dumbbell Triceps Extension with a coach in your pocket
Gimmy is your AI gym buddy — it programs Overhead Dumbbell Triceps Extension into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access