Standing Dumbbell Overhead Triceps Extension

Body region

• Arms

Equipment

• Dumbbells

Technique

1. Stand with feet hip-width apart, holding one dumbbell with both hands under the top plate.
2. Press it straight overhead and brace your abs.
3. Keep the upper arms beside your ears and bend the elbows to lower the weight behind your head.
4. Stop when you feel a deep stretch in the back of the arms.
5. Straighten your arms to raise the dumbbell back overhead.

Cues

• Point the elbows forward.
• Keep the ribs down and squeeze the glutes so the lower back does not arch.
• Hold the dumbbell securely with interlocked thumbs.

Common mistakes

• Letting the elbows flare out to the sides.
• Leaning back to push the weight up.
• Lowering so fast that the dumbbell bounces at the bottom.

Variations

• Single-Arm Overhead Dumbbell Extension
• Standing Single-Arm Overhead Dumbbell Extension
• Single-Arm Supinated Overhead Extension

Alternatives

• Dumbbell Skull Crusher
• Triceps Pushdown