Arching the lower back
Brace your abs and ribs down, or sit with back support, to keep the spine neutral.
Isolation · Dumbbells
Overhead Tricep Extension
A triceps extension with a dumbbell held overhead, lowered behind the head and pressed back up. It trains the triceps in a deep stretch, especially the long head. Good for anyone wanting fuller upper arms who has decent shoulder mobility.
- Primary
- Triceps
- Starting rep range
- 10–15 reps
- Target effort
- 1 reps in reserve
- Progression
- 2 kg jumps
Muscles worked
The long head of the triceps crosses the shoulder, so raising the arm overhead stretches it and makes it work harder. The lateral and medial heads still help straighten the elbow.
How to set up
- Sit on a bench with back support or stand with a firm brace.
- Hold one dumbbell with both hands cupped under the top plate.
- Press it overhead with arms straight and elbows pointing forward.
- Brace your abs so your lower back does not arch.
How to do each rep
- Bend the elbows to lower the dumbbell behind your head.
- Go as deep as your shoulders allow, until you feel a strong triceps stretch.
- Extend the elbows to press back to full lockout.
- Keep the elbows pointing roughly forward rather than flaring wide.
Common overhead tricep extension mistakes
Elbows flaring out
Keep the elbows narrow and pointing forward so the triceps stay loaded.
Cutting the stretch short
Lower until the forearms are close to the biceps, within a range your shoulders tolerate.
Sets, reps, and progression
Surpass starts the overhead tricep extension at 10–15 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Add reps first, then move up in small dumbbell jumps. If heavy dumbbells become awkward to get overhead, switch to a cable or EZ-bar overhead extension.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Overhead Tricep Extension alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Programs that use it
Questions
Is the overhead tricep extension good for the long head?
Yes. Putting the arm overhead stretches the long head, which makes this one of the best ways to train it. Pair it with a pushdown for well-rounded triceps work.
Should I do overhead extensions seated or standing?
Seated with back support makes it easier to keep the lower back neutral and focus on the triceps. Standing is fine if you can stay braced without arching.