Triceps · Dumbbell
Overhead Tricep Extension
Beginner
Elbows point forward. Keep core braced. The overhead position uniquely targets the long head.
Demonstration unavailable
Follow the written setup and technique cues below.
1
Start PoseHold dumbbell with both hands overhead
Elbows pointing forward, fully extended
Core braced, slight forward lean allowed
2
Finish PoseLower dumbbell behind head, elbows bent
Upper arms stay still — only forearms move
Full stretch behind the head
Training Cues
✓Keep elbows pointing forward — not flaring out
✓Lower slowly for maximum long-head stretch
✓Press to full lockout at the top
Watch For This
✕
Elbows flaring out wide✕
Leaning back excessively to compensate✕
Don't shorten the range at the bottom💪 Primary Muscles
● PRIMARY
1/1
Triceps
Primary
Triceps Brachii (Long Head)
Pro Tip
The overhead position is the ONLY position where the long head is fully stretched — do not skip it.
