Overhead dumbbell extension

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How to do it

With the arm overhead the triceps long head works stretched; lower under control behind the head

Muscles worked

Mainly triceps. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• EZ bar skull crusher
• Triceps pushdown
• Triceps kickback
• Overhead cable triceps extension
• Seated overhead dumbbell triceps extension

Add it to your routine

FitnessAI can generate a personalized routine that includes Overhead dumbbell extension based on your level, goal and available days.

Frequently asked questions

What muscles does Overhead dumbbell extension work?

Overhead dumbbell extension mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Overhead dumbbell extension should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).

Is Overhead dumbbell extension good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.

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