At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Elbow extension |
| Primary muscle | Triceps |
| Also works | Front Deltoids |
The movement, step by step.
- Hold one end of a secure dumbbell with both hands and carefully bring it overhead; use a light weight to learn the setup.
- Keep the upper arms near your ears in a comfortable position and brace the trunk.
- Bend the elbows to lower the weight behind the head without letting the ribs flare.
- Extend the elbows to raise the dumbbell again, then bring it down safely at the end of the set.
Technique cues
- Keep the upper arms relatively still.
- Choose an overhead position your shoulders tolerate.
- Control the bottom rather than chasing extra depth.
Common mistakes
- Arching the lower back to hold the weight overhead.
- Using a dumbbell too heavy to position or remove safely.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do An Overhead Tricep Extension — PureGym.
- How to do a Seated Single-Arm Dumbbell Tricep Extension — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Overhead Tricep Extension, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.