Overhead Dumbbell Extension (Two Arm)

The fundamental overhead tricep builder — simple, effective isolation for tricep mass and strength

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Isolation)
Primary Muscles	Triceps (Long Head emphasis)
Secondary Muscles	Front Delts
Equipment	Single Dumbbell
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Position: Stand with feet shoulder-width apart OR sit on bench with back support
2. Grip: Hold one dumbbell vertically with both hands cupped under the top plate
3. Starting position: Raise dumbbell overhead, arms fully extended
4. Elbow position: Elbows pointed forward and up, close to your head (not flared out)
5. Core: Engage core to prevent lower back arching

Equipment Setup

Equipment	Setting	Notes
Dumbbell weight	Start conservative	15-25 lbs typical starting point
Grip	Palms against top plate	Both hands cupped under the weight
Bench (if seated)	Upright with back support	85-90° angle

Setup Cue

"Imagine threading your head through a window — elbows stay narrow and forward"

Grip Detail

Hold the dumbbell with both palms pressed against the underside of the top weight plate, forming a diamond or triangle shape with your hands. Thumbs and fingers should wrap securely around the handle.

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent behind the head

1. Start with dumbbell overhead, arms extended
2. Take a breath and brace core
3. Keep upper arms vertical and stationary
4. Lower dumbbell in an arc behind your head
5. Descend until forearms touch biceps or you feel deep tricep stretch

Tempo: 2-3 seconds

Feel: Deep stretch in triceps, particularly long head

⏸️ Bottom Position

What's happening: Maximum stretch position

1. Dumbbell is behind head at lowest point
2. Forearms near or touching biceps
3. Upper arms remain vertical (don't let elbows drift forward)
4. Maintain tension throughout the stretch

Common error here: Elbows flaring out to the sides — keep them forward and narrow

⬆️ Extension

What's happening: Pressing back to start

1. Drive through triceps to extend elbows
2. Think "pull the dumbbell over your head"
3. Keep upper arms locked in position
4. Control the weight — don't swing it

Tempo: 1-2 seconds (controlled and smooth)

Feel: Triceps contracting, especially as you near lockout

🔝 Lockout

What's happening: Full extension with peak contraction

1. Arms fully extended overhead
2. Squeeze triceps hard at the top
3. Elbows still pointed forward
4. Brief pause before next rep

Key Cues

Primary Cues

• "Elbows stay by your ears" — prevents elbow drift
• "Only forearms move" — isolates triceps
• "Lower until you feel the stretch" — ensures full ROM

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii - Long Head	Elbow extension from fully stretched position	█████████░ 90%
Triceps Brachii - Lateral Head	Elbow extension	███████░░░ 75%
Triceps Brachii - Medial Head	Elbow extension and stability	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder stabilization overhead	███░░░░░░░ 25%

Stabilizers

Muscle	Role
Core	Prevent lower back arch, maintain posture
Shoulders	Hold upper arm position stable

Muscle Emphasis

Why overhead: The overhead position places the long head of the triceps under maximum stretch, as it crosses both the shoulder and elbow joints. This stretch position leads to superior long head activation compared to exercises where the arms are at your sides.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out	Elbows move to sides	Reduces tricep stretch, adds shoulder stress	Keep elbows pointed forward, close to head
Arching lower back	Back hyperextends	Lower back strain	Brace core, use seated variation
Moving upper arms	Whole arm swings	Loses isolation, uses momentum	Lock upper arms vertical
Too much weight	Can't control descent	Form breaks down, injury risk	Reduce weight, prioritize control
Partial ROM	Not lowering fully	Misses the stretch benefit	Lower until forearms touch biceps

Most Common Error

Letting elbows drift forward — when your elbows move forward during the lift, you lose the stretch on the triceps and turn this into a less effective exercise. Keep upper arms vertical throughout.

Self-Check Checklist

• Elbows stay pointing forward/up (near ears)
• Upper arms don't move
• Lower until deep stretch in triceps
• Control on both up and down
• No lower back arching (core braced)

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🔀 Variations

By Position

Standing

Benefit	Why
Full body engagement	Core works harder for stability
Functional	More athletic carryover
Accessible	No bench needed

Best for: General training, home workouts

Seated

Benefit	Why
Better isolation	Eliminates momentum
Lower back support	Safer for those with back issues
Stricter form	Harder to cheat

Best for: Pure isolation, those with lower back concerns

See: Overhead Dumbbell Extension - Seated

By Arm Position

Two Arm (Both Arms)

Benefit	When to Use
More weight capacity	Building strength and size
Simpler to execute	Beginners
Time efficient	Limited training time

Single Arm

Benefit	When to Use
Address imbalances	One arm weaker
Greater ROM	Maximum stretch
Core anti-rotation work	Athletic development

See: Overhead Dumbbell Extension - Single Arm

Equipment Variations

Equipment	Exercise Name	Key Difference
Cable	Overhead Cable Extension	Constant tension throughout ROM
EZ-Bar	Overhead EZ-Bar Extension	More loading potential
Barbell	Skull Crusher - Incline	Different angle, more weight
Kettlebell	Overhead Kettlebell Extension	Grip variation, offset loading

Technique Variations

Variation	Change	Why
Paused	2s pause at bottom	Eliminate momentum, increase stretch
Tempo	4s eccentric	More time under tension
Pulse Reps	Small pulses at bottom	Increased metabolic stress

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	90s	Moderate-Heavy	1-2
Hypertrophy	3-4	10-15	60-90s	Moderate	1-3
Endurance	2-3	15-20+	45-60s	Light	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Late on upper push	After main pressing movements
Push/Pull/Legs	Middle-late on push day	Tricep isolation work
Arm day	First or second exercise	Priority tricep movement
Full-body	Optional accessory	If arms need extra work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	3-5 sets (varied rep ranges)

Progression Scheme

Progressive Overload

For this exercise, prefer adding reps before adding weight. Master 12-15 reps with perfect form before jumping up in weight. When you do add weight, increase by 5 lbs increments.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Cable Pushdown	First time doing tricep work
Tricep Kickback	Limited equipment or mobility issues
Assisted Dip Machine	Want compound alternative

Progressions (Harder)

Exercise	When Ready	Link
Overhead Dumbbell Extension - Single Arm	Master two-arm with 30+ lbs
Skull Crusher - Incline	Ready for barbell work
Overhead Barbell Extension	Advanced, want more loading

Alternatives (Same Goal, Different Movement)

Overhead Variations

Alternative	Equipment	Benefit
Overhead Cable Extension	Cable machine	Constant tension
Overhead Dumbbell Extension - Seated	Dumbbell, bench	Better isolation
Overhead EZ-Bar Extension	EZ-bar	More weight capacity

Lying Variations

Alternative	Benefit
Skull Crusher - Incline	Similar stretch, different position
Skull Crusher - Flat	Can load heavier
Dumbbell Skull Crusher	Unilateral option

Pressing Alternatives

Alternative	Benefit
Close Grip Bench Press	Compound movement, more weight
Weighted Dips	Full tricep development
Cable Pushdown	Beginner-friendly

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Stress on tendons under load	Reduce weight, use cables instead
Shoulder impingement	Overhead position stress	Keep lighter, ensure proper form
Lower back pain	Arching under load	Use seated variation with back support
Limited shoulder mobility	Can't get arms overhead safely	Work on mobility first, use cables

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Shoulder pain or clicking with pain
• Losing control of the dumbbell
• Numbness or tingling in arms

Form Safety

Risk	Prevention
Dropping dumbbell	Use secure grip, don't train to failure
Lower back strain	Brace core, avoid arching, use seated variation
Elbow hyperextension	Control lockout, don't snap elbows

Safe Training Guidelines

Weight Selection:

• Start with 15-25 lbs depending on strength level
• This is an isolation exercise — ego check at the door
• Use 5 lb jumps when progressing

Training to Failure:

• Can approach close to failure (1 RIR) safely
• Don't go to absolute failure overhead
• If struggling, rack the weight safely

Overhead Safety:

• Ensure firm grip on dumbbell
• Keep core braced to avoid back arching
• Consider seated variation for more stability

Weight Control

Always maintain complete control of the dumbbell. If you find yourself "dropping" the weight behind your head on the eccentric, reduce the load immediately.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	Full range ~0-140°	🔴 High
Shoulder	Stabilization in flexion	Maintained overhead	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead position	Can hold arms straight overhead pain-free	Work on shoulder mobility, use cables
Elbow	Full flexion	Can touch shoulder with hand	May have tight biceps, stretch and work up gradually
Thoracic spine	Extension	Can maintain upright posture without arching back	Seated variation with back support

Joint Health Note

The overhead position requires good shoulder mobility. If you can't comfortably hold your arms overhead without arching your back excessively, work on shoulder and thoracic mobility before loading this exercise heavily.

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❓ Common Questions

Standing or seated — which is better?

Both are effective. Standing engages more core and is more functional, while seated provides better isolation and back support. If you tend to arch your back, use seated. If you want core engagement, use standing.

How do I hold the dumbbell?

Cup both hands under the top weight plate of the dumbbell, with palms pressed against the plate and fingers/thumbs wrapped around the handle. Your hands should form a diamond or triangle shape. Make sure your grip is secure.

How low should I lower the dumbbell?

Lower until you feel a deep stretch in your triceps — typically when your forearms touch or nearly touch your biceps. The exact depth depends on your arm length and flexibility. Prioritize feeling the stretch over hitting a specific position.

My elbows flare out — how do I fix this?

Reduce the weight. Elbow flare usually happens when the weight is too heavy. Use lighter weight and actively think about keeping your elbows pointed forward and close to your head throughout the movement. The cue "elbows by your ears" helps.

Should I lock out at the top?

Yes, but don't hyperextend or snap your elbows. Fully extend your arms and squeeze your triceps for a second at the top, then begin the next rep with control.

What's a good starting weight?

15-25 lbs is a typical starting point for most people. If you're new to lifting, start with 10-15 lbs. If you're experienced, you might start with 25-35 lbs. Choose a weight where you can perform 10-12 controlled reps with perfect form.

Can I do this exercise if I have lower back pain?

Yes, use the seated variation with back support. This prevents the tendency to arch your lower back. If even seated bothers you, try cable extensions which provide more stable positioning.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehrens, F., Buskies, W. (2010). Overhead triceps extension analysis — Tier A
• ACE Fitness Study on Best Triceps Exercises — Tier B
• ExRx.net Exercise Database — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Renaissance Periodization, Arm Training — Tier B

Technique:

• AthleanX, Exercise Form Videos — Tier C
• Jeff Nippard, Technique Tutorials — Tier B

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For Mo

When to recommend this exercise:

• User wants to build tricep size and strength
• User is new to overhead tricep exercises
• User has dumbbells (home or gym)
• User wants a simple, effective tricep isolation movement

Who should NOT do this exercise:

• Acute elbow injury → Suggest Cable Pushdown (less stress)
• Shoulder mobility issues → Work on mobility first, or suggest Cable Pushdown
• Lower back pain (standing version) → Suggest Overhead Dumbbell Extension - Seated
• No dumbbells → Suggest Overhead Cable Extension or Cable Pushdown

Key coaching cues to emphasize:

1. "Elbows stay by your ears"
2. "Only your forearms move"
3. "Lower until you feel a deep stretch"

Common issues to watch for in user feedback:

• "My elbows hurt" → Reduce weight, check they're not hyperextending at top
• "I don't feel my triceps" → Check elbow position (should stay forward, not flaring out)
• "My lower back hurts" → Switch to seated variation with back support
• "I can't get full range" → May have tight shoulders or biceps, work on mobility
• "The weight feels unstable" → Check grip (both hands under top plate), reduce weight

Programming guidance:

• Place after: Main pressing movements (bench, overhead press, dips)
• Pair with: Bicep curls, lateral raises, chest flies
• Avoid same day as: Too many other tricep isolation exercises
• Typical frequency: 1-2x per week

Progression signals:

• Ready to progress when: Can complete 15+ reps with perfect form
• Add weight: 5 lbs at a time
• Progress to: Single arm variation or Skull Crushers
• Regress if: Elbows flaring out, can't control descent, any elbow pain

Alternative suggestions based on goals:

• Want more weight: Skull Crusher - Incline
• Want constant tension: Overhead Cable Extension
• Want to address imbalances: Overhead Dumbbell Extension - Single Arm
• Want compound movement: Close Grip Bench Press

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Last updated: December 2024