Dumbbell Overhead Triceps Extension
How to do it
Starting position
- Stand straight with your feet shoulder-width apart.
- Cup one end of the dumbbell with both hands.
- Raise the dumbbell overhead and fully extend your arms.
- Look straight ahead and brace your core.
Movement
- Keep your elbows pinned and slowly lower the dumbbell behind your head.
- Lower until your triceps are fully stretched.
- Extend your elbows to press the dumbbell back overhead.
Breathing
Inhale as you lower the dumbbells and exhale as you raise them.
Trainer tips
- Support one dumbbell with both hands
- Keep your elbows pinned next to your ears
- Lower deep behind your head to stretch
Cautions
- Overarching your lower back risks spinal injury, so brace your abs.
- Flaring the elbows out to the sides
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
14 similar exercises
Representative exercise: Dumbbell Overhead Triceps Extension
- Dumbbell Bench Triceps Kickback
- Dumbbell Standing Kickback
- Bottle Weighted Overhead Triceps Extension
- Cable Triceps Kickback
- Bottle Weighted Triceps Kickback
- Dumbbell Tate Press
- Dumbbell Standing French Press
- Dumbbell Triceps Extension in Cross Legged Position
- EZ Barbell Standing French Press
- Dumbbell Kickback on Exercise Ball
- Dumbbell Standing One Arm Overhead Triceps Extension
- Kettlebell Standing One Arm Overhead Triceps Extension
- Dumbbell Lying Triceps Extension on Floor
- EZ Barbell Standing French Press (Demo 2)
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 23.1 kg.
With the dumbbell, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Glute Bridge Skull CrusherHarderDumbbell Decline Triceps ExtensionHarderMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseCable Rope PushdownSimilar exerciseBodyweight SkullcrusherSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.