Overhead Tricep Extension

How to perform the Overhead Tricep Extension

1. Take the dumbbells overhead with the elbows fully extended; that is the start position.
2. Lower the load behind the head by bending the elbows only, keeping the upper arms vertical and pointing toward the ceiling.
3. Descend until the elbows are fully bent and the load is near the back of the neck (or as far as shoulder mobility allows pain-free).
4. Extend the elbows to drive the load back up to the start position; the upper arms stay vertical — they do not drift forward.
5. Squeeze the triceps at the top without locking the elbows aggressively into hyperextension.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the upper arms drift forward of vertical, which removes tension from the long head of the triceps.
• •Flaring the elbows out wide so the lift becomes an overhead press rather than an extension.
• •Going so deep into the stretch that the shoulder rolls forward and the lower back arches.
• •Locking the elbows out so hard at the top that the joint takes the load.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.