Overhead triceps extension
Primary muscles: Triceps. Assisting muscles: —.
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands, raised overhead with your arms extended – this is the starting position.
- Keep your elbows close to your head and perpendicular to the floor.
- Lower the dumbbell behind your head in an arc, under control, until your forearms touch your biceps, breathing in.
- Raise the dumbbell back to the starting position using your triceps, breathing out.
- Repeat for the desired number of reps.
Key to the execution: Keep your elbows locked in close to your head and let only your forearms move.
Common mistakes
- Flaring your elbows out to the sides during the movement instead of keeping them close to your head.
- Overarching your lower back to compensate for the weight.
- Lowering the dumbbell too fast, without control.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.