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Arms

Overhead Tricep Extension

Beginner

An overhead extension that stretches and targets the long head of the triceps.

Target muscles

Triceps

Calories burned

~6 kcal / set

Secondary muscles

Shoulders

Equipment

Dumbbell

Goal

Muscle Gain

Sets / Reps

3 × 10-12

Benefits

  • • Deep tricep stretch for full development
  • • Can be done standing or seated

Step by step

  1. 1Hold a dumbbell with both hands above your head, arms fully extended.
  2. 2Keeping your upper arms still, lower the dumbbell behind your head.
  3. 3Lower until you feel a stretch in your triceps.
  4. 4Extend back up to the starting position.

Breathing guide

Inhale as you lower, exhale as you extend.

Common mistakes

  • • Letting the elbows flare out wide
  • • Arching the lower back excessively

Safety tips

  • • Keep your core braced to protect your lower back.
  • • Use a weight you can fully control through the stretch.

Variations

  • • Single-arm overhead extension
  • • Cable overhead extension

Related exercises

Barbell Curl

3 × 8-12

Hammer Curl

3 × 10-12

Concentration Curl

3 × 10-12 per side

Tricep Pushdown

3 × 12-15