Overhead Tricep Extension
Arms
Weight & Reps
Dumbbell
Overhead tricep extensions stretch and load the long head of the triceps, which is the largest of the three heads. Perform with a dumbbell or cable from a standing or seated position.
How to Do Overhead Tricep Extension
- Hold a dumbbell overhead with both hands wrapped around the top end
- Keep your elbows pointed straight up toward the ceiling — don't let them flare out
- Lower the dumbbell behind your head until you feel a deep stretch in the triceps
- Extend your arms back up overhead, squeezing the triceps at full extension
Form Cues
- Hold a dumbbell overhead with both hands wrapped around the top end
- Keep your elbows pointed straight up toward the ceiling — don't let them flare out
- Lower the dumbbell behind your head until you feel a deep stretch in the triceps
- Extend your arms back up overhead, squeezing the triceps at full extension
Common Mistakes to Avoid
- Letting the elbows flare outward, which reduces triceps long head stretch and can strain shoulders
- Using too much weight and arching the lower back excessively to compensate
- Not lowering the dumbbell deep enough behind the head — the stretch is what targets the long head
Muscles Worked
Primary
Triceps Brachii (Long Head)
Secondary
Triceps Brachii (Lateral Head)
Triceps Brachii (Medial Head)
Anconeus
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the overhead tricep extension work?
Overhead tricep extensions primarily target the long head of the triceps (the largest head), which is maximally stretched in the overhead position. The lateral and medial heads assist.
How much should a beginner overhead tricep extension?
Beginners typically start with a 15-30 lb (7-14 kg) dumbbell held with both hands. The overhead position is less stable, so start lighter than you think.
Overhead tricep extension vs tricep pushdown — which is better?
Overhead extensions target the long head (largest head) through a full stretch, while pushdowns focus on the lateral head. For maximum tricep size, you need both — extensions for the long head and pushdowns for the lateral head.
Watch Form Guide on YouTube
Search for Overhead Tricep Extension tutorials
Track Overhead Tricep Extension in IronStreak
Track your Overhead Tricep Extension progress privately — all data stays on your device. No account required. Free on iOS.