Dumbbell Overhead Triceps Extension: Do your elbows flare out as you lift?
Keep your upper arms still and bend and straighten only your elbows to lift the dumbbell. Do not let your elbows flare out.
How to fix it
- Hold one dumbbell with both hands and lift it overhead.
- Keep your upper arms still and bend only your elbows to lower the dumbbell behind your head.
- Straighten your elbows to lift the dumbbell back overhead.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 12 reps in each set with a 10kg dumbbell held in both hands as planned in your last workout, the app keeps the weight the same and increases your reps to 13. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow deep should you lower the dumbbell?
Sources differ. Some suggest lowering it until your elbows are bent to 90 degrees or your upper arms start to move back. Others suggest lowering it until your forearms are parallel to the floor or you feel a comfortable stretch. Either way, keep your upper arms still and bend only your elbows to lower the dumbbell.
See this exercise in detail
More on the same body part
Sources
- Wong DP et al., Journal of Sports Science and Medicine (2013)
- ACE, Exercise Library · Triceps Extension
- weighttraining.guide, Standing dumbbell overhead triceps extension
- PureGym, How To Do Overhead Tricep Extensions
- Garage Gym Reviews, Overhead Triceps Extension: Expert Form Tips and More
- Healthline, Overhead Tricep Extension: How-To and Variations
This article 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.