Exercise library · Arms
Overhead Dumbbell Extension.
Overhead isolation move emphasizing triceps long head.
BeginnerDumbbell
The numbers
Sets
3–4
Reps
10–15
Rest
45–60
Muscles
Primary
Triceps
Secondary
Forearms · Shoulders
The play-by-play
How to do it.
- Step 01
Hold dumbbell overhead with both hands
- Step 02
Bend elbows to lower behind head
- Step 03
Keep upper arms vertical
- Step 04
Extend arms fully back up
- Step 05
Repeat with control
What separates good from great
Pro cues.
Don't let elbows flare
Keep core braced
Avoid arching lower back