What muscles does the Overhead Dumbbell Extension work?

The Overhead Dumbbell Extension primarily works your Triceps. It also recruits your przedramiona and barki as secondary movers.

What equipment do I need for the Overhead Dumbbell Extension?

You need Hantla 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.

Exercise library · Arms

Overhead Dumbbell Extension.

Izolowane ćwiczenie nad głową, które angażuje głowę długą tricepsa.

PoczątkującyHantla

Liczby

Serie

3–4

Reps

10–15

Przerwa

45–60

Mięśnie

Primary

Triceps

Secondary

Przedramiona · Barki

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Trzymaj hantel nad głową obiema rękami.
Krok 02
Ugnij łokcie, aby opuścić hantel za głowę.
Krok 03
Utrzymuj ramiona pionowo.
Krok 04
Wyprostuj ramiona w pełni z powrotem do góry.
Krok 05
Powtórz z kontrolą.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Nie pozwól, aby łokcie rozchodziły się na boki.
Utrzymuj napięty brzuch.
Unikaj wyginania dolnej części pleców.

Common questions

Questions, answered.

What is the Overhead Dumbbell Extension?: Izolowane ćwiczenie nad głową, które angażuje głowę długą tricepsa.
What muscles does the Overhead Dumbbell Extension work?: The Overhead Dumbbell Extension primarily works your Triceps. It also recruits your przedramiona and barki as secondary movers.
What equipment do I need for the Overhead Dumbbell Extension?: You need Hantla 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.