Overhead triceps extension

The overhead triceps extension trains all three heads of the triceps, and the long head in particular, because the arm is overhead and the muscle is stretched the most.

It works with a dumbbell, a cable or a band. It handles moderate reps well, but it is not an exercise for extra heavy sets.

Sets, reps and RIR

Single-joint work responds to reps and time under tension more than to heavy load.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

How to do it

1. Stand or sit with a straight back. Hold the dumbbell with both hands overhead, arms straight.
2. Keep the elbows close to your head and pointing forward.
3. Lower the weight behind your head by bending only at the elbows, until you feel a clear stretch at the back of the arm.
4. Press back up to straight arms without letting the elbows drift out.
5. Do 8 to 15 reps, in control both ways.

Common mistakes

The elbows flare out

Flared elbows move the work to the shoulders and make the set more tiring than useful. Think elbows forward.

The back arches

When the lower back arches, you are using your back to lift the weight. Brace your stomach and keep the ribs down.

The dumbbell is too heavy

The weight pulls down behind your head and the arms give out long before the triceps are done. Go lighter until you can control the whole path.

How it differs from the neighbouring variants

A cable pushdown trains the triceps in a gentler position and suits heavy sets. The overhead extension gives more stretch on the long head.

Skull crushers sit between the two but load the elbow more. If your elbow hurts, an overhead extension with a cable or band may be easier.

What it suits

It suits you if you want to build the arms, and works well as the second or third triceps exercise after a press. Pair it with a pushdown to cover the whole muscle.

Muscles worked

Primary: Triceps.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Overhead triceps extension
• Svenska Triceps över huvudet
• Dansk Triceps over hovedet
• Deutsch Trizepsdrücken über Kopf
• Español Extensión de tríceps sobre la cabeza
• Italiano Estensioni sopra la testa
• Português Tríceps francês (halteres)
• Русский Разгибание гантели из-за головы
• Français Extension nuque (haltère)

Related arms exercises

• Barbell curl
• EZ-bar curl
• Preacher curl (barbell)
• Skull crushers
• Standing French press
• Reverse curl

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.