Dumbbell Overhead Tricep Extension

Your triceps make up a large proportion of your upper arms. They aid your chest and shoulders in pressing movements and improve your elbow stability. 

If you’re looking to build horseshoe-shaped muscle mass, the dumbbell overhead tricep extension is an excellent exercise. It works all three heads of your triceps and is easy to perform. 

Our detailed guide below tells you everything you need to know.

How To Do

  1. Set up a padded bench in a suitable gym area. Adjust the back pad to a vertical position at 90 degrees. 
  2. Take an appropriate dumbbell and place it at the front of the bench. While keeping a neutral back, pick up the dumbbell and sit against the back pad.
  3. With the dumbbell heads facing vertically, grasp it with both hands. Both palms should be facing inwards, using a double overhand grip.
  4. Take a deep breath in and engage your core. Bring the dumbbell above your shoulders until it’s directly above your head. Your arms should be extended with a slight bend in your elbows.  
  5. Lower the dumbbell down by flexing your elbows. Keep your arms tucked in near your ears and your elbows in the same position. 
  6. Pause briefly as your hands reach neck height. Extend your elbows to bring the dumbbell back to the starting position, breathing out at the same time.

Tips From Expert

  • When bringing the dumbbell down, your elbows should stay in the same position. Ensure they don’t wing out to the sides. 
  • Keep your head and neck in the same position while you press the dumbbell overhead. Avoid bringing it forward.
  • Your back should stay against the backrest throughout the movement. Avoid shifting your hips forward and bringing your lower back off the bench. 
  • Bring the dumbbells down until your elbows are at approximately 90 degrees. Avoid partial repetitions unless you’re performing them for a specific purpose.

Optimal Sets and Reps

Use the table below when performing the dumbbell overhead tricep extension. The ideal sets and reps can be a general guide for each training style.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12–20
Power Training 3–5 1–3
Optimal Sets & Reps of Dumbbell Overhead Tricep Extension

How to Put in Your Workout Split

The dumbbell overhead tricep extension offers several exercise benefits when programmed correctly. It works all three heads of the triceps using an overhead movement to build bigger arms and enhance pressing strength. 

As an isolation-type exercise, the dumbbell overhead tricep extension should be programmed after compound movements. These use multiple muscle groups as the primary movers.

Here are some ways to program it:

  • Hypertrophy Training — The primary movers are the muscles in your upper body, making the dumbbell overhead tricep extension an upper-body exercise. Program it as part of a full-body split, upper split, or arm workout. Pair it with exercises such as bench presses and tricep pushdowns. 
  • Strength Training — Perform your main compound pressing movements first. Following this, use it as an accessory exercise to develop lockout strength. 
  • General Fitness Training — For general fitness training, program it as a full-body workout or shoulder and tricep workout. Focus on the correct form using the set and rep ranges above depending on your exercise goals. 

In terms of training volume, a minimum volume of ten working sets is suggested for muscular hypertrophy. Use the loading recommendations below according to your training goals.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

To work out your training intensity, use your one repetition max (1RM). This is the maximum amount of weight you can lift for one repetition. 

For hypertrophy and endurance, rest for 60–90 minutes between sets. For strength and power training, a longer rest period of two to three minutes is needed.Between sessions, allow 24–48 hours of rest to ensure adequate recovery.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Lateral Heads

Your lateral head is on the outside of your upper arm. It originates from your humerus, or upper arm bone, and inserts into your ulna, or forearm. The primary function of your triceps lateral head is to perform elbow extension.

When performing the dumbbell overhead tricep extension, your lateral heads function to extend your elbow as you lift the dumbbell overhead. 

As a primary mover, the dumbbell overhead tricep extension provides a significant muscle-building stimulus. Your lateral head is only significantly active when your tricep works against resistance.

The dumbbell overhead tricep extension can be used alongside other tricep lateral head exercises to build bigger arms. 

Triceps Medial Heads

Your triceps medial head is underneath your lateral and long heads. It also originates from your humerus and inserts into your ulna. Like the lateral head, it primarily functions to extend your elbow.

As you perform the concentric lifting movement, your medial head works alongside your lateral head to press the dumbbell overhead. This means that your muscle head is shortening. Compared to your long and lateral tricep head, your medial head is active in all forms of elbow extension.

The dumbbell overhead tricep extension is a great exercise to develop size and strength in your tricep medial heads.

Did you know? At 90+ degrees of shoulder elevation, the medial head shows a much higher activation than the lateral and the long heads!

Triceps Long Heads

Your triceps long heads are on the back of your arm, above your medial head, and beside your lateral head. Unlike the other two heads, your triceps long heads originate from your scapula, or shoulder blade. They also insert into your ulna. 

Because of their origin point, they help to stabilize your shoulder joint and play a role when you bring your arm closer to the midline of your body,

During the tricep extension, your triceps long heads extend your elbows as you press the dumbbell overhead. They also stabilize your shoulders, keeping the dumbbell on a straight, vertical movement path.

Secondary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Anterior Deltoid

Your anterior deltoids are at the front of your shoulders above your biceps brachii. Their primary function is to bring your arms up and forward.

The dumbbell overhead tricep extension is performed with your arms in an overhead position. Your anterior deltoids stabilize your shoulders as you extend your elbows. They isometrically contract, which means they don't move.

As a secondary mover that performs a stabilizing role, your anterior deltoids get a smaller muscle-building and strength stimulus.

Lateral Deltoid

Your lateral deltoids are in the middle of your shoulders, between your anterior deltoids and posterior deltoids. They abduct your arms, or bring them away from the midline of your body.

Like your anterior deltoids, your lateral deltoids help to stabilize your shoulder joints in the overhead extension position. They also get a smaller muscle-building and strength stimulus.

Latissimus Dorsi

Your latisimus dorsi, or lats, make up a large proportion of your upper and middle back. They bring your arms closer to the midline of the body.

When your arms are kept in an overhead position, your lats help stabilize your shoulders as your elbows extend and keep your scapula from moving out of position.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Ez Bar Lying Triceps Extension

Dumbbell Skull Crusher

Dumbbell Close-Grip Press

Dumbbell Standing Overhead Tricep Extension

Dumbbell Standing Single-Arm Tricep Kickback

Tricep Dumbbell Kickback

Dumbbell Tate Press

Decline Dumbbell Tricep Extension

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dip

Barbell Lying Triceps Extension

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Knee Diamond Push-Up

Ring Dip

Who Should Do It?

General Gymgoers

General gymgoers strive to look better, get stronger, and improve function. Resistance training forms a large part of an exercise program that can be performed to accomplish these goals. 

The dumbbell overhead tricep extension uses a simple movement pattern that works all three tricep heads. These are important in pressing strength and improving performance.

The movement pattern of elbow flexion and extension is also used heavily throughout daily life. Examples include putting your clothes on and bringing an object towards your body. As such, this exercise is great for developing functional daily task performance.  

Strength And Power Athletes

As a strength and power athlete, your training mainly revolves around the three main powerlifting movements. These include the bench press, squat, and deadlift. 

The dumbbell overhead tricep extension is great for developing all three heads of the triceps. Each of these plays a key role in lockout strength. 

Lockout strength is a key factor in movements such as the bench press and overhead press. Performing the tricep extension regularly can therefore improve performance. Program it as part of your training following the main compound movements. 

Bodybuilders

When training as a bodybuilder, you often have one main goal: to improve your appearance by developing a well-rounded physique. For this to happen, you need to perform enough volume and intensity. 

Your triceps make up a large majority of your upper arm. They are also heavily involved in most pressing bodybuilding movements. Examples include the dumbbell overhead press and triceps dip. Because of these reasons, the dumbbell overhead tricep extension makes a great addition to a bodybuilding training program.

*Expert tip: If you suffer from tight triceps, consider doing tricep stretches after each session.

Who Should Not Do It?

Those with Elbow Injuries

The elbow is a complicated joint critical for many movements and everyday activities. If you’re suffering from a stiff elbow condition such as bursitis or arthritis, your range of motion can become limited. 

The dumbbell overhead tricep extension requires a large amount of elbow flexion and extension to be performed correctly. This requires a big range of motion and puts the elbow joint under increased stress. Therefore, if you’re suffering from an elbow injury, it’s probably not the best exercise to perform. 

Benefits Of The Dumbbell Overhead Tricep Extension

Increases Muscle Definition

Whether you’re a general gymgoer or an experienced bodybuilder, improving your muscle definition is a common goal. To do this, you need to perform enough volume and use progressive overload. This is where you increase a resistance training variable as you progress. 

The dumbbell overhead tricep extension increases muscle definition for a few main reasons. Firstly, it’s a great isolation-type movement that’s easy to progress. It uses a simple movement pattern that can be performed by all levels of gym goers looking to improve definition. 

Alongside this, it works great when programmed with compound movements to improve pressing performance. Working on lockout strength can lead to better performance with your pressing exercises, which can also increase muscle definition. 

Your triceps make up a large proportion of your upper arm. Performing a movement that targets all three heads can significantly improve your appearance. 

When combined, these factors makes the dumbbell overhead tricep extension an excellent exercise for improving muscle definition. 

Improves Range Of Motion 

The movement pattern in a dumbbell overhead tricep extension involves a large range of elbow flexion and extension. You flex your elbows when bringing the dumbbell down and extend them as you bring it up. 

Regular performance can therefore improve elbow range of motion and stability. Both of these are vital for maintaining elbow function and reducing injury risk.  

Enhances Strength 

Strength training typically consists of functional movement patterns that require full-body coordination. As part of this, most functional exercises use pushing or pulling movements.

Pushing movements, also called pressing movements, can be split into two phases. The initial phase involves the primary movers. The lockout phase is where the secondary movers take over. In most pressing movements, the triceps are heavily involved. 

For example, in the bench press, the initial phase involves pressing the barbell from chest height. As your elbows extend, your triceps become more involved in locking out the bar. This is the lockout phase.

The dumbbell overhead tricep extension works the three tricep heads, making it great for improving lockout strength. Therefore, perform it as part of your strength training as an accessory movement alongside your compound exercises. This can help to improve strength and athletic performance.

Frequently Asked Questions

Are overhead tricep extensions effective?

The overhead tricep extension is an excellent way to target all three heads of your tricep brachii. Alongside this, it helps to improve the elbow range of motion and enhance strength.

Are overhead tricep extensions good for muscle growth?

Because they target all three muscle heads, dumbbell overhead tricep extensions are great for muscle growth. They are easy to perform, meaning you can accumulate a lot of training volume for muscular hypertrophy.

What does the overhead tricep extension target?

The overhead tricep extension targets all three heads of your triceps brachii as the primary movers. The secondary movers are your anterior deltoids, lateral deltoids, and latissimus dorsi.

Can you do overhead tricep extensions every day?

You can do overhead tricep extensions every day. However, you should allow at least 24 to 48 hours between sessions to ensure adequate muscle recovery.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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