HyperBody
Exercise library · Arms

Dumbbell Overhead Extension.

Two-hand overhead dumbbell extension that stretches the long head of the triceps.

BeginnerDumbbells
Dumbbell Overhead Extension
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Triceps
The play-by-play

How to do it.

  1. Step 01

    Hold one dumbbell with both hands overhead

  2. Step 02

    Keep the upper arms vertical and close to the head

  3. Step 03

    Lower the bell behind the head by bending the elbows

  4. Step 04

    Feel the stretch in the triceps

  5. Step 05

    Extend the arms back to overhead

  6. Step 06

    Squeeze the triceps at the top

What separates good from great

Pro cues.

  • Keep the elbows pointing forward

  • Move only at the elbows

  • Control the stretch at the bottom