How to do an overhead tricep extension

The overhead tricep extension works the back of your arms, and with your arms overhead it stretches the long head of the triceps that other exercises miss. Strong triceps help with push-ups, presses and dips.

Step by step

1. Stand or sit tall and hold one dumbbell with both hands, arms straight overhead.
2. Keep your upper arms close to your head with your elbows pointing up.
3. Bend your elbows to lower the weight behind your head until your forearms are about level or lower.
4. Pause, then straighten your arms to lift the weight back overhead.
5. Keep your ribs down and your core braced so your lower back doesn’t arch.

Common mistakes the coach checks

• Elbows flaring out. Keep your upper arms still and close to your head so only your forearms move.
• Elbows drifting forward. Keep your upper arms vertical, next to your ears, while your forearms move.
• Not lowering far enough. Lower until your forearms are at least level, the weight behind your head.
• Short range. Lower until you feel a stretch in the back of your arms.
• Not straightening. Press until your arms are straight overhead on every rep.

Sets and reps

Do 3 sets of 10 to 15 with a weight you can control all the way down. Add weight or reps gradually.

Make it easier or harder

• Easier: Use a lighter weight, or sit on a chair with back support.
• Harder: A heavier dumbbell, a slow lowering, or one arm at a time.

Stay safe

Lower the weight slowly and keep your elbows pointing up, not flaring out. Skip this one if raising your arms overhead hurts your shoulders.

More upper body guides

• How to do a push-up
• How to do a knee push-up
• How to do a bicep curl
• How to do a shoulder press
• How to do a lateral raise
• How to do a front raise
• How to do a bent-over row
• How to do a tricep dip
• How to do a pull-up

All 28 exercise guides →