Dumbbell Curl to Overhead Triceps Extension

Body region

• Arms
• Shoulders

Muscles

Main

• Biceps
• Triceps

Helps

• Deltoid
• Brachialis

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Dumbbells

Technique

1. Stand holding a single dumbbell upright by its top plate with both hands, arms down.
2. Curl the dumbbell to your chest, then rotate your grip and raise it overhead with elbows tight.
3. Bend the elbows to send the dumbbell down behind your head, keeping the upper arms near your ears.
4. Extend overhead, then bring the dumbbell back down in front to repeat.

Cues

• Choose a weight you can control overhead.
• Keep ribs down so the lower back does not arch.

Common mistakes

• Using a weight so heavy that the arms wobble overhead.
• Arching the lower back during the overhead part.
• Rushing the transition.

Alternatives

• Dumbbell Curl
• Dumbbell Overhead Triceps Extension