Overhead Dumbbell Tricep Extension: How to Do It and Muscles Worked

Load card

Equipment: Dumbbell
Muscle group: Triceps
Main muscles: triceps brachii (long head)
Also working: anconeus
Mechanics: Isolation
Pattern: Elbow extension overhead
Level: Beginner

The Overhead Dumbbell Tricep Extension, also called the dumbbell overhead tricep extension, is a beginner isolation exercise. It uses a single dumbbell to target the back of your upper arm through an overhead elbow extension movement pattern.

This movement focuses heavily on the long head of the triceps brachii, which is the largest part of the muscle. The anconeus also works as a supporting muscle to help extend your elbow.

How to do it

Sit on a bench with back support or stand with your feet shoulder-width apart. Hold a single dumbbell vertically with both hands supporting the inner plate.

Press the dumbbell straight up over your head until your arms are fully extended.
Keep your upper arms close to your head and your elbows pointing up.
Lower the dumbbell behind your head by bending your elbows.
Continue lowering until your forearms break parallel with the floor.
Press the dumbbell back up to the starting position by extending your elbows.

Sets, reps and load

Start with 3 sets of 8 to 12 repetitions. Rest for 60 to 90 seconds between each set.

Choose a dumbbell that allows you to complete your target repetitions with good form, keeping the last two reps challenging.

Common mistakes

Flaring elbows. Point your elbows toward the ceiling rather than letting them drift out to the sides.
Arching the lower back. Squeeze your glutes and brace your core to keep your spine neutral.
Moving the upper arms. Lock your upper arms in place next to your ears and only move your forearms.
Dropping the weight too fast. Lower the dumbbell slowly and with control to keep tension on the triceps.
Short range of motion. Lower the weight until you feel a deep stretch in your triceps before pressing back up.

Make it easier or harder

Easier

Seated dumbbell overhead tricep extension with a lighter weight
Lying dumbbell tricep extension

Harder

Standing single-arm overhead dumbbell tricep extension
Pause at the bottom of the movement for two seconds

Before you load it up

Pressing or reaching overhead can irritate a painful shoulder. If raising your arm overhead hurts, use a partial range or a different angle and get it checked.

Swaps and related triceps exercises

Same muscle group with different equipment:

Resistance Band Tricep Pushdown Resistance band
Bench Dip Bodyweight
Diamond Push-Up Bodyweight
Parallel Bar Dip Bodyweight

More dumbbell options:

Dumbbell Tricep Kickback Elbow extension
Dumbbell Skull Crusher Elbow extension

Browse all dumbbell exercises or every triceps exercise.

When to see a doctor or physio

Sharp pain in your elbow joint during the extension.
Pinching or shooting pain in your shoulder capsule.
Numbness or tingling running down your arm into your fingers.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.