Overview

The overhead triceps extension is an effective move for targeting all three heads of the triceps, with a particular emphasis on the long head due to the overhead arm position. It also engages the shoulders and core to maintain stability during the movement. 

Instructions

1. Setup: Stand with feet hip-width apart, core braced. Hold a dumbbell overhead with both hands cupping the end, or use one hand while steadying the upper arm with the other. 

2. Lowering Phase: Keeping your upper arms stationary, slowly bend your elbows to lower the dumbbell behind your head until you feel a stretch in the triceps. 

3. Pressing Phase: Extend the elbows to raise the weight back overhead until arms are nearly straight—avoid locking out completely. 

4. Repeat for desired reps and switch arms if doing it unilaterally. 

Tips for Proper Form

• Keep your core engaged and ribcage down to prevent lower-back hyperextension, especially when standing. 

• Maintain neutral neck alignment—avoid jutting forward or arching to reduce cervical strain. 

• Avoid flaring elbows outward; keep them close to your head to maintain tension in the triceps and protect the shoulder joint. 

• Use a slow, controlled tempo—especially during the lowering phase—to maximize muscle tension and reduce joint stress. 

Optional Form Cue

“Imagine driving your elbows forward as you extend, keeping your core tight—it’s an upper-arm push, not a torso lean.”

This glanceable cue helps reinforce form by highlighting elbow control and core bracing.