Standing Dumbbell Overhead Triceps Extension: how to do it right
In short: Standing elbow extension, dumbbell behind the neck, which loads the triceps (especially its long head) in a stretched position.
How to do it, step by step
- 1Standing, braced, take the dumbbell in both hands and raise it overhead, elbows pointing up, arms close to your ears.
- 2Bend your elbows to lower the dumbbell behind your neck, keeping your elbows fixed and tight.
- 3Lower until you feel a clear stretch in the triceps, without your elbows flaring.
- 4Slow the descent phase over 2 to 3 seconds, with no bounce at the bottom.
- 5Press back up by straightening the elbows, without violently locking them out.
The mistake to avoid
Don't flare your elbows out. Keep them tight and pointing at the ceiling.
Other common mistakes
- Flaring your elbows out: keep them tight and pointing at the ceiling to target the long head.
- Bouncing at the bottom to restart: that bounce steals tension and stresses the elbow, slow the descent and start back up with no momentum.
- Moving the shoulder or leaning your torso: lock the arm vertical, only the forearm moves.
- Loading too heavy and shortening the range: lighten up to lower fully under control.
Muscles worked
- Main:
- Triceps
The triceps brachii is the single mover. Its long head, which attaches above the shoulder joint, is strongly pre-stretched by the arm held vertical, which makes it the main target. The lateral and medial heads take part in elbow extension but are less involved here.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Skull Crusher ›
- Seated EZ-Bar Overhead Extension ›
- Two-Hand Overhead Dumbbell Extension ›
- Overhead Rope Triceps Extension ›
- Single-Arm Overhead Cable Extension ›
Frequently asked questions
How do I do this exercise?
Standing and braced, dumbbell held in both hands overhead, elbows pointing up and arms close to your ears. Lower the dumbbell behind your neck looking for the stretch, then straighten the elbows without flaring them.
How low do I go?
Until you feel the triceps clearly stretched behind the arm. That low position is the whole point of the movement: cutting it short amounts to doing only the easy part.
I don't feel anything, is that normal?
You should feel the back of the arm, especially at the bottom when it is stretched. If you feel your shoulders, your elbows are flaring: bring them back in and point them at the ceiling.
Do I need to warm up first?
Yes, and especially the shoulder: the position behind the neck puts it at the end of its range. One light set with no weight before your first working set is enough to prepare you.