Arms, chest & shoulders

Overhead triceps extension

Lowering a dumbbell behind your head and pressing it up — targets the backs of the arms.

Beginner Low impact Dumbbells
Movement diagram for Overhead triceps extension: weight behind the head to standing, arms overhead
Original diagram — start and finish positions.

How to do it

  1. Stand or sit tall, holding one dumbbell in both hands above your head.
  2. Keeping your upper arms close to your ears, bend your elbows to lower the weight behind your head.
  3. Straighten your arms to lift it back up.

Form tips

  • Only your forearms should move.
  • Keep your ribs down so your back does not arch.

Common mistakes

  • Elbows flaring out wide.
  • Arching the back.

Easier and harder

Make it easier

Use a lighter weight, or do one arm at a time with a very light weight.

Make it harder

Use a heavier weight and slow the lowering.

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