Exercise library · Arms
Dumbbell Overhead Extension.
Two-hand overhead dumbbell extension that stretches the long head of the triceps.
Also known as: Two Hand Overhead Extension, Seated DB Overhead Extension
BeginnerDumbbells
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Hold one dumbbell with both hands overhead
- Step 02
Keep the upper arms vertical and close to the head
- Step 03
Lower the bell behind the head by bending the elbows
- Step 04
Feel the stretch in the triceps
- Step 05
Extend the arms back to overhead
- 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
Common questions
Questions, answered.
- What is the Dumbbell Overhead Extension?
- Two-hand overhead dumbbell extension that stretches the long head of the triceps.
- What muscles does the Dumbbell Overhead Extension work?
- The Dumbbell Overhead Extension primarily works your triceps.
- What equipment do I need for the Dumbbell Overhead Extension?
- You need dumbbells to perform the Dumbbell Overhead Extension.
- How many sets and reps should I do for the Dumbbell Overhead Extension?
- A typical prescription for the Dumbbell Overhead Extension is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Dumbbell Overhead Extension good for beginners?
- Yes. The Dumbbell Overhead Extension is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
More on HyperBody