Overhead Tricep Extension.

How to do it.

1. Step 01

   Stand or sit with a dumbbell or EZ bar held with both hands overhead.

2. Step 02

   Extend your arms fully, keeping your elbows close to your head.

3. Step 03

   Slowly lower the weight behind your head by bending your elbows.

4. Step 04

   Feel a deep stretch in your triceps at the bottom of the movement.

5. Step 05

   Extend your arms back to the starting position, contracting your triceps.

6. Step 06

   Keep your upper arms stationary throughout the exercise.

Pro cues.

• Avoid flaring your elbows out excessively to maintain triceps isolation.

• Use a controlled movement; do not let the weight drop quickly.

• Focus on squeezing the triceps at the top of the extension.

Questions, answered.

What is the Overhead Tricep Extension?

Isolation exercise specifically targeting the long head of the triceps for arm development.

What muscles does the Overhead Tricep Extension work?

The Overhead Tricep Extension primarily works your triceps (long head).

What equipment do I need for the Overhead Tricep Extension?

You need dumbbells to perform the Overhead Tricep Extension.

How many sets and reps should I do for the Overhead Tricep Extension?

A typical prescription for the Overhead Tricep Extension is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Overhead Tricep Extension good for beginners?

The Overhead Tricep Extension is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.