Overhead dumbbell extension
Triceps · Dumbbell
Video coming soonTriceps
Set up
One dumbbell. Sit on a bench with an upright back if you have one.
Steps
- Hold one dumbbell overhead with both hands cupping the top end, arms straight.
- Keep your upper arms close to your head.
- Bend your elbows to lower the dumbbell behind your head, as far as is comfortable.
- Straighten your arms to lift it back up.
Keep in mind
- Elbows point forward, close to your head
- Ribs down; don't arch your back
- Lower slowly, taking about two seconds
Common mistake
Elbows drifting wide apart. Keep them close to your head and use a lighter dumbbell.
Safety
The dumbbell passes behind your head: hold it firmly with both hands and keep it light.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.