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Exercise Library / Tricep Extension (Overhead)

Tricep Extension (Overhead)

The overhead triceps extension straightens your arms over your head.

Strength Training

What this exercise does

The overhead triceps extension straightens your arms over your head. Raising the arm puts the triceps in a stretched position, which works the long head of the muscle.

At a glance

Body part
Arms
Muscles worked
Triceps
Experience
Intermediate

How to do it

  1. Stand or sit holding one dumbbell with both hands overhead, arms straight.
  2. Keep your upper arms close to your ears.
  3. Bend your elbows to lower the weight behind your head.
  4. Stop when your forearms are about parallel to the floor.
  5. Straighten your arms. Do 8 to 12 reps.

Common mistakes

  • Letting the elbows flare out.
  • Arching the back.
  • Using too heavy a weight.

Make it easier or harder

Make it easier

Do it seated, with a lighter weight or a band.

Make it harder

Slow the lowering.

Keep it safe

Overhead positions can strain the shoulders. If it feels tight, use a triceps pushdown or kickback.

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