Exercise library · Arms
Overhead Dumbbell Extension.
Overhead isolation move emphasizing triceps long head.
Also known as: DB Overhead Extension, Single DB Overhead Triceps Extension, French Press (DB), Skullcrusher (DB), Triceps Extension (Overhead)
BeginnerDumbbells
The numbers
Sets
3–4
Reps
10–15
Rest
45–60 s
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
Common questions
Questions, answered.
- What is the Overhead Dumbbell Extension?
- Overhead isolation move emphasizing triceps long head.
- What muscles does the Overhead Dumbbell Extension work?
- The Overhead Dumbbell Extension primarily works your triceps. It also recruits your forearms and shoulders as secondary movers.
- What equipment do I need for the Overhead Dumbbell Extension?
- You need dumbbells to perform the Overhead Dumbbell Extension.
- How many sets and reps should I do for the Overhead Dumbbell Extension?
- A typical prescription for the Overhead Dumbbell Extension is 3–4 sets of 10–15 reps. Rest about 45–60 seconds between sets.
- Is the Overhead Dumbbell Extension good for beginners?
- Yes. The Overhead Dumbbell 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.
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