Overhead Tricep Extension (Dumbbell)

The anywhere long head builder — maximum tricep long head activation with just a single dumbbell, perfect for home or gym

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⚡ Quick Reference

Aspect	Details
Pattern	Overhead Elbow Extension (Isolation)
Primary Muscles	Triceps (especially long head)
Secondary Muscles	None (isolation movement)
Equipment	Single Dumbbell
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell selection: Choose moderate weight (start lighter than expected)
2. Grip setup:
   • Cup your hands under the TOP weight plate of dumbbell
   • Palms facing up, supporting the weight
   • Thumbs and index fingers form a diamond/triangle shape
   • Bottom weight plate hangs down
3. Get dumbbell overhead:
   • Option A (lighter weights): Start with DB on thighs, press directly overhead
   • Option B (heavier weights): Rest DB on thigh, use knee to help lift to shoulder, then press overhead
   • Never try to curl heavy DB directly from floor to overhead
4. Body position - Standing:
   • Feet hip-width apart
   • Slight stagger optional for stability
   • Knees soft (slight bend)
   • Core braced maximally
   • Slight forward lean from hips (5-10°)
5. Body position - Seated (recommended for heavy weights):
   • Sit on bench with back support (if available)
   • Or sit on end of bench, torso upright
   • Feet flat on floor, wide base
   • Core braced hard
6. Arm position:
   • Dumbbell overhead, both arms supporting it
   • Elbows pointed forward (not flared out)
   • Upper arms close to ears
   • Start with elbows bent, DB behind/above head

Equipment Setup

Equipment	Setting	Notes
Dumbbell weight	Start conservative	15-30 lbs typical starting point
Bench (if seated)	Upright back support ideal	Vertical or slight recline acceptable
Bench height	Feet flat on floor when seated	Proper leg drive and stability

Grip Techniques

Diamond Grip (Standard)

How to grip:

• Both palms face up under top plate
• Thumbs and index fingers touch, forming diamond shape
• Remaining fingers wrap around the handle

Benefits:

• Secure grip on heavy weights
• Natural hand position
• Both arms equally involved

Best for: Most people, standard approach

Triangle Grip

How to grip:

• Similar to diamond but fingers more spread
• Forms triangle rather than diamond
• Still palms up, supporting top plate

Benefits:

• May feel more comfortable for some
• Slightly different wrist angle

Best for: Personal preference variation

Cross Hands

How to grip:

• Palms cross under top plate
• Each hand grabs opposite side

Benefits:

• Alternative if diamond feels awkward
• Very secure

Drawbacks:

• Can be harder to balance
• Less common

Setup Cue

"Diamond grip under the top plate, press overhead, elbows by your ears — you're about to stretch those triceps deep"

Getting Heavy Dumbbells Into Position Safely

Light dumbbells (15-30 lbs):

1. Pick up DB with diamond grip
2. Rest on thigh briefly
3. Press directly overhead
4. Lower elbows to start position

Heavy dumbbells (35+ lbs):

1. Place DB vertical on thigh (top plate up)
2. Grip it in diamond position
3. Use knee drive to help lift DB to shoulder height
4. Press overhead with both arms
5. Lower elbows to starting position

After set completion:

1. Extend arms fully overhead
2. Carefully lower DB to shoulder
3. Then to lap
4. NEVER drop a dumbbell from overhead — injury risk

Dumbbell Safety

Never try to curl a heavy dumbbell from the floor directly overhead. Use your legs and progressive stages (floor → thigh → shoulder → overhead). Dropping a dumbbell from overhead can cause serious injury.

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🔄 Execution

The Movement

🟢 Starting Position

What's happening: Dumbbell overhead, elbows bent, maximum long head stretch

1. Dumbbell overhead, both hands supporting top plate
2. Elbows bent to 90-110°, pointing straight forward
3. Upper arms vertical, close to ears
4. DB is behind/above head, not in front
5. Core maximally braced
6. Standing or seated, stable base
7. Breathing: Deep breath in, brace core

Cue: "Feel the deep stretch in your triceps — especially the inner/lower part of your arm"

Key point: This stretched overhead position is why the long head gets maximum activation

Common error: Elbows flaring out to sides — keep them narrow, pointed forward

⬆️ Extending Overhead

What's happening: Powerful extension driving DB to full lockout

1. Extend elbows, driving dumbbell straight up
2. Upper arms stay stationary — pinned by ears
3. Only forearms move during the extension
4. Push until arms are fully locked out overhead
5. Elbows remain pointing forward (don't flare)
6. DB should end directly overhead or slightly behind head
7. Both arms work equally — don't let one dominate
8. Breathing: Forceful exhale as you extend

Tempo: 1-2 seconds (controlled but powerful)

Feel: Intense tricep contraction, especially long head (inner arm)

Cue: "Drive straight up — squeeze those triceps hard at the top"

Mental image: Imagine pushing the ceiling up with the dumbbell

🔝 Full Extension

What's happening: Peak contraction with complete lockout

1. Arms fully extended overhead
2. Elbows locked out completely
3. Dumbbell directly overhead or slightly behind head
4. Upper arms still by ears (haven't changed position)
5. Squeeze triceps actively — don't just hold
6. Hold this lockout for 1 second
7. Breathing: Brief hold at top

Cue: "Lock it out hard — feel those triceps working"

Feel: Peak tricep contraction throughout back of arms

Balance note: Dumbbell may want to drift forward — keep it overhead or slightly back

Critical: Don't just let gravity hold the weight — actively squeeze triceps

⬇️ Controlled Lowering

What's happening: Resisting weight back to deep stretch

1. Slowly lower dumbbell back down behind head
2. Fight the weight — don't let it drop
3. Maintain constant tension on triceps
4. Upper arms stay pinned by ears — don't move forward/back
5. Lower until deep stretch (90-110° elbow flexion)
6. Feel triceps stretching maximally under load
7. Stop before DB hits back of head/neck
8. Breathing: Controlled inhale as you lower

Tempo: 2-3 seconds minimum (slower than extension)

Feel: Intense eccentric resistance, triceps lengthening under tension

Key point: This loaded stretch creates maximum long head stimulus

Common error: Letting DB crash down — completely negates eccentric benefit

Safety: Control the weight — never let it slam toward your head/neck

Key Cues

Primary Cues

• "Diamond grip secure, both hands supporting equally"
• "Upper arms welded by your ears — they don't move"
• "Elbows stay pointing forward, not out to the sides"
• "Drive straight up to the ceiling"
• "Feel the deep stretch at bottom — that's your long head"
• "Control it down slowly — fight the weight back"
• "Core braced like you're about to be punched"

Tempo Guide

Goal	Tempo	Example	Notes
Hypertrophy	2-1-3-1	2s up, 1s squeeze, 3s down, 1s stretch	Standard muscle-building tempo
Eccentric Emphasis	2-1-5-2	2s up, 1s squeeze, 5s down, 2s stretch	Maximum long head damage
Stretch Focus	2-2-3-2	2s up, 2s squeeze, 3s down, 2s stretch	Extended time in stretched position
Strength	1-1-2-0	1s up, 1s squeeze, 2s down, no pause	More load, moderate control
Pump/Endurance	1-0-2-0	1s up, no pause, 2s down, continuous	Constant tension, higher reps

Breathing Pattern

Phase	Breath Action	Why
Starting (stretched)	Deep breath in	Brace core maximally, stability
Concentric (extending)	Forceful exhale	Generate power, maintain stability
Top lockout	Brief hold or continue exhale	Keep core tension
Eccentric (lowering)	Controlled inhale	Re-brace core for next rep

Range of Motion Considerations

Bottom position (stretched):

• Goal: Maximum safe stretch without shoulder/elbow pain
• Typical range: 90-110° elbow flexion
• Individual variation: Some go deeper, some can't
• Stop before: Dumbbell hits head/neck, or shoulder pain occurs
• Should feel: Deep tricep stretch, especially inner arm

Top position (lockout):

• Goal: Complete elbow extension
• Arms fully straight overhead
• Dumbbell overhead or slightly behind head (not in front)
• Don't hyperextend elbows — just straight

ROM & Shoulder Mobility

If you have limited shoulder mobility, you may not achieve a super deep stretch without discomfort. This is OKAY. Go as deep as comfortable. The exercise still works. Separately improve shoulder mobility if needed.

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation	Notes
Triceps Brachii (Long Head)	Elbow extension + shoulder extension	██████████ 95%	MAXIMUM — overhead stretch is optimal
Triceps Brachii (Lateral Head)	Elbow extension, lockout	████████░░ 80%	Well-activated, especially at lockout
Triceps Brachii (Medial Head)	Elbow extension, deep fibers	███████░░░ 75%	Active throughout entire ROM

Stabilizers & Synergists

Muscle	Role	Activation
Core (abs, obliques, erectors)	Prevent lower back arch, stabilize torso	High — critical for standing variation
Shoulders (deltoids, rotator cuff)	Stabilize overhead arm position isometrically	Moderate-High — must hold position
Forearms (wrist flexors, extensors, grip)	Secure dumbbell, maintain diamond grip	Moderate — constant tension
Upper Back (traps, rhomboids)	Scapular stability, posture	Moderate — maintain upright position
Lats	Stabilize shoulder joint, prevent flaring	Low-Moderate — minor postural role

Why Overhead Position Maximizes Long Head

The Anatomical Advantage:

The triceps long head is unique because it crosses TWO joints:

1. Elbow joint — extends the elbow (like all tricep heads)
2. Shoulder joint — extends the shoulder (only the long head does this)

Overhead = Maximum Long Head Activation:

• Overhead position puts shoulder in FLEXION (arm above head)
• This maximally pre-stretches the long head
• Stretched muscle produces more force (length-tension relationship)
• EMG studies show 25-40% MORE long head activation overhead vs. arms-at-side

Visual Result:

• Mass on inner/lower portion of upper arm
• Thickness when arm viewed from behind
• "Meaty" look to the bottom of the arm
• Essential for complete tricep development

Scientific support:

• Long head contributes 2/3 of total tricep mass
• Overhead work required for proportional development
• Arms-at-side exercises under-develop long head

Head-Specific Emphasis & Development

Long Head (PRIMARY)

Activation with overhead DB: 95% — near-maximal

Why maximum activation:

• Overhead shoulder flexion creates maximum pre-stretch
• Long head works during both shoulder AND elbow extension
• Loaded stretch at bottom position = optimal stimulus
• Free weight demands more stabilization than cables

Visual development:

• Inner/lower arm mass
• Thickness from rear view
• "Full" arm appearance
• Critical for arm size

Training notes:

• This exercise is THE long head specialist
• Essential for balanced tricep development
• Can't be replicated with pushdowns alone

Practical impact:

• Adds 1-2" to arm measurement when developed
• Creates depth/dimension to arm
• Visible difference in photos from behind

Lateral Head

Activation with overhead DB: 80% — very good

Why still well-activated:

• Lockout phase heavily recruits lateral head
• Overhead position doesn't reduce lateral work
• Free weight requires more stabilization than cables
• Creates visible contraction at full extension

Visual development:

• Outer arm "sweep"
• Horseshoe shape when flexed
• Width to the arm

Training notes:

• Gets excellent work in overhead extensions
• Pushdowns may activate 5-10% more
• No need to worry — still builds well

Medial Head

Activation with overhead DB: 75% — good

Why consistently active:

• Deep position means always engaged
• Critical role in lockout phase
• Works throughout entire ROM
• Stabilization demands increase activation

Visual development:

• Density and detail when lean
• "Pop" to the tricep
• Lower arm definition

Training notes:

• Always working regardless of exercise choice
• Important for lockout strength
• Becomes visible at lower body fat %

Comparison to Other Exercises

Exercise	Long Head	Lateral Head	Medial Head	Load Capacity	Stabilization
Overhead DB Extension	██████████ 95%	████████░░ 80%	███████░░░ 75%	Moderate	High
Overhead Cable Extension	██████████ 95%	████████░░ 80%	███████░░░ 75%	Moderate	Moderate
Rope Pushdown	███████░░░ 75%	█████████░ 90%	████████░░ 80%	High	Low
Straight Bar Pushdown	███████░░░ 75%	████████░░ 83%	████████░░ 80%	Very High	Low
Close Grip Bench	███████░░░ 72%	█████████░ 85%	████████░░ 82%	Very High	Moderate
Dips	███████░░░ 70%	████████░░ 82%	███████░░░ 78%	High	Moderate

Why This Exercise is Essential

You cannot fully develop your triceps without overhead work. If you only do pushdowns and pressing, your long head will be significantly under-developed compared to lateral/medial heads. This creates:

• Imbalanced arm appearance
• Lack of inner arm mass
• Thinner arms from behind
• Missing 1-2" of potential arm size

Solution: Include overhead extensions 1-2x per week for complete development.

Free Weight vs. Cable Overhead Extensions

Dumbbell advantages:

• Can train anywhere (home, hotel, outdoors)
• Single piece of equipment needed
• Requires more stabilization = more muscle recruitment
• Natural movement path (not restricted by cable)
• Builds functional strength

Cable advantages:

• Constant tension throughout ROM
• Easier to control
• Less risk of dropping weight
• Smoother resistance curve
• Slightly easier to learn

Both are excellent — choose based on equipment access and preference.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out wide	Upper arms drift away from ears	Loses 30-40% of long head activation	Keep elbows narrow, pointed forward
Upper arms moving forward/back	Elbow position shifts during reps	Becomes shoulder exercise, not tricep	Lock upper arm position by ears
Excessive lower back arch	Hyperextending lumbar spine	Lower back injury risk, pain	Brace core hard, slight forward lean
Using too heavy a dumbbell	Can't control weight, form breaks	Form degradation, injury risk	Drop 20-30%, master technique first
Partial ROM at bottom	Not achieving full stretch	Missing the primary long head benefit	Lower to 90-110° elbow flexion safely
Dumbbell hits head/neck	Weight crashes down uncontrolled	Potential injury, loss of tension	Control descent, stop before contact
Letting weight drop/slam	No eccentric control	Missing half the muscle-building stimulus	2-3 second controlled lowering minimum
Grip insecure/shifting	Dumbbell unstable in hands	Safety risk, inconsistent tension	Diamond grip, both hands equal pressure
Standing with heavy DB	Unstable base, lower back stress	Compensation patterns, injury risk	Sit on bench for heavy weights
No forward lean when standing	Torso too upright	Excessive lower back stress	Lean forward 5-10° from hips

Most Common Error

Elbows flaring out to the sides — when your upper arms drift outward (away from your ears/head), you dramatically reduce long head activation. The exercise becomes a general tricep movement instead of a long head specialist.

Quick check: Your upper arms should stay close enough to your ears that they almost touch. Film yourself from the front or side to verify elbow position.

Self-Check Checklist

Run through this before and during every set:

• Diamond grip secure, both hands equally supporting DB
• Upper arms stay pinned by ears throughout (don't drift forward/back/out)
• Elbows pointing straight forward (not flared to sides)
• Achieving full deep stretch at bottom (90-110° elbow flexion)
• Achieving complete lockout at top (arms fully straight)
• Controlling eccentric for 2-3+ seconds (fighting the weight down)
• Core maximally braced (no excessive lower back arch)
• Stable base — standing with slight lean OR seated firmly
• Feeling it primarily in triceps, especially inner/lower arm
• Not hitting head/neck with dumbbell at any point

Form Degradation Warning Signs

Stop the set immediately or reduce weight when you notice:

1. Elbows starting to flare outward — primary indicator of fatigue
2. Upper arms moving forward/back — losing isolation
3. Lower back arching excessively — core fatigue, injury risk
4. Partial ROM developing — can't get full stretch or lockout anymore
5. Dumbbell dropping/slamming down — lost eccentric control
6. Grip shifting or feeling insecure — safety issue
7. Balance issues — wobbling if standing
8. Shoulders burning more than triceps — form has broken down
9. Dumbbell drifting forward significantly — stabilization failure
10. Any sharp pain in elbow, shoulder, or lower back

Appropriate action: End the set, rest 3-5 minutes, reduce weight 10-20%, retry with perfect form.

Shoulder Mobility Limitations

Signs you have limited shoulder mobility:

• Pain (not muscle burn) when achieving overhead position
• Can't comfortably get elbows by ears
• Shoulder "pinching" or "jamming" sensation
• Can't get a deep stretch without shoulder discomfort

Solutions if mobility-limited:

1. Work within pain-free range — don't force ROM that hurts
2. Focus on contraction — partial ROM still builds muscle
3. Improve mobility separately:
   • Shoulder dislocations with band/PVC
   • Doorway pec stretches
   • Thoracic spine mobility work
   • Wall slides for overhead position
4. Try cable version — may allow better positioning
5. Switch to pushdowns temporarily — build strength while improving mobility

Important: Never force painful ROM. Shoulder pain is a red flag, not something to push through.

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🔀 Variations

By Equipment Setup

Single DB (Standard)

Aspect	Details
Equipment	One dumbbell, diamond grip
Difficulty	Moderate
Stability demands	Moderate — both arms work together
Best for	Most people, standard approach
Load capacity	Moderate-high

This is the default recommendation — accessible, effective, minimal equipment.

Two Dumbbells

Aspect	Details
Equipment	Two dumbbells, one in each hand
Difficulty	Higher — more stabilization
Stability demands	High — independent arm paths
Best for	Advanced lifters, unilateral work
Load capacity	Can use lighter DBs, higher total load

How it works:

• Hold one DB in each hand overhead
• Lower both behind head simultaneously
• Requires significantly more stabilization
• Can identify and fix imbalances

Single-Arm Unilateral

Aspect	Details
Equipment	One light dumbbell, one arm at a time
Difficulty	High — extreme stability challenge
Stability demands	Very high — unilateral work
Best for	Fixing imbalances, advanced variation
Load capacity	Must use lighter weight

Benefits:

• Identify and address weak side
• Maximum mind-muscle connection
• Core stability challenge
• Twice as long per set

By Body Position

Standing

Setup:

• Feet hip-width apart
• Slight stagger optional
• Slight forward lean (5-10°)
• Core maximally braced

Benefits:

• Functional carryover
• Works core isometrically
• Most "athletic"
• Natural position

Drawbacks:

• More lower back stress
• Less stable with heavy weight
• Core can be limiting factor

Best for:

• Light-moderate weights
• Those without lower back issues
• Functional training focus

Seated Upright

Setup:

• Sit on bench, back support if available
• Torso vertical
• Feet flat on floor, wide base
• Core still braced

Benefits:

• Eliminates lower back stress completely
• More stable — can use heavier weight
• Focuses isolation on triceps
• Easier to maintain strict form

Drawbacks:

• Requires bench
• Slightly less functional

Best for:

• Heavy weights (recommended for 40+ lb DBs)
• Those with lower back issues
• Maximum tricep isolation
• Most people as they progress

This is the preferred variation for most serious training

Seated Slight Recline

Setup:

• Bench set to 80-85° (slightly reclined)
• Back supported against pad
• Feet planted firmly
• Core braced

Benefits:

• Very comfortable
• Extremely stable
• Can load heaviest
• Great for long head stretch

Drawbacks:

• Requires adjustable bench

Best for:

• Maximum weight
• Shoulder comfort
• Extended sets

Kneeling

Setup:

• Both knees on padded surface
• Upright torso or slight forward lean
• Core maximally braced

Benefits:

• Eliminates lower back completely
• Forces strict form (can't use body english)
• Good for lighter, focused work

Drawbacks:

• Less stable than seated
• Requires knee padding
• Limited load capacity

Best for:

• Lower back issues preventing seated/standing
• Light-moderate weight focus work
• Home training without bench

Advanced Training Variations

Tempo Variations

Extreme Eccentric Emphasis:

• Tempo: 2-1-6-2 (6 second lowering, 2 second stretch)
• Goal: Maximum muscle damage, long head hypertrophy
• Intensity: Very high — expect serious DOMS
• Load: Use 60-70% of normal weight
• Best for: Breaking plateaus, advanced lifters

Paused Stretch:

• Tempo: 2-1-3-3 (3 second pause at bottom stretch)
• Goal: Extended time in stretched position
• Intensity: High — brutal on long head
• Load: Use 70-80% of normal weight
• Best for: Long head emphasis, mind-muscle connection

Explosive Concentric:

• Tempo: X-1-3-1 (explosive up, 1s squeeze, 3s down, 1s stretch)
• Goal: Power development, fast-twitch recruitment
• Intensity: Moderate-high
• Load: Use 80-90% of normal weight
• Best for: Athletes, variety in stimulus

1.5 Reps:

• Pattern: Full rep down + up, half rep down + up, repeat
• Goal: Extended time under tension
• Intensity: Very high — feels like twice the work
• Load: Use 60-70% of normal weight
• Best for: Hypertrophy, breaking plateaus

Loading Strategies

Ascending Weight (Pyramid):

• Set 1: 20 lbs × 15 reps
• Set 2: 30 lbs × 12 reps
• Set 3: 40 lbs × 10 reps
• Set 4: 50 lbs × 8 reps
• Progressively heavier, fewer reps

Descending Weight (Reverse Pyramid):

• Set 1: 50 lbs × 8 reps (heaviest)
• Set 2: 40 lbs × 10 reps
• Set 3: 30 lbs × 12 reps
• Set 4: 20 lbs × 15 reps (finish with pump)

Constant Weight (Straight Sets):

• All sets same weight and reps
• Example: 4 × 12 at 35 lbs
• Most common approach
• Good for progressive overload tracking

Intensity Techniques

Drop Sets:

• Work to failure at heavy weight (e.g., 50 lbs × 8)
• Immediately grab lighter DB (30 lbs)
• Continue to failure (8-10 more reps)
• Optional: Drop again (20 lbs, continue to failure)
• Complete long head annihilation

Rest-Pause:

• Work to failure (e.g., 40 lbs × 10 reps)
• Rest 15-20 seconds (set DB down briefly)
• Continue with same weight (3-5 more reps)
• Rest 15-20 seconds
• Final push (2-3 more reps)
• Extended time under tension

21s:

• 7 reps bottom half (stretch position to midpoint)
• 7 reps top half (midpoint to lockout)
• 7 full ROM reps (stretch to lockout)
• 21 total reps of long head torture
• Use 50-60% of normal working weight

Iso-Hold:

• Rep out normally
• On last rep, hold at midpoint (90° elbows)
• Hold for 20-30 seconds
• Isometric long head punishment

Equipment Alternatives

Variation	Equipment	Key Difference	When to Use
Overhead Cable Extension	Cable machine	Constant tension, smoother	Gym access, prefer cables
Overhead Barbell Extension	Barbell, bench	Maximum load possible	Want to go very heavy
Skull Crusher (EZ-bar)	EZ-bar, bench	Lying variation, similar stretch	Different angle, variety
Band Overhead Extension	Resistance band	Portable, travel-friendly	No weight access

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR	Total Weekly Sets
Hypertrophy	3-4	10-15	60-90s	Moderate	1-2	6-10 sets (all overhead)
Strength	3-4	8-12	90-120s	Moderate-Heavy	1-2	6-9 sets
Endurance	2-3	15-20+	45-60s	Light-Moderate	2-3	6-9 sets
Pump/Finisher	2-3	20-30	30-45s	Light	0-1	4-6 sets

Load Selection

Start conservatively — overhead DB extensions are humbling:

• Beginners: 15-25 lbs
• Intermediate: 30-45 lbs
• Advanced: 50-70 lbs
• Very advanced: 75+ lbs

Most people use 30-50% LESS than their pushdown weight. This is normal due to overhead mechanics, longer ROM, and stabilization demands.

Workout Placement

Program Type	When to Include	Rationale	Example Sequence
Push Day	After compound pressing + pushdowns	Long head finisher after main tricep work	Bench → OHP → Pushdowns → Overhead DB Extension
Arm Day	Second or third tricep exercise	Build complete triceps after compound	Dips → Pushdowns → Overhead DB Extension → Curls
Upper Body	Mid-to-late workout	After heavy compounds, before smaller accessories	Rows → Bench → Overhead DB Extension → Lateral Raises
Full Body	Optional tricep accessory	If time/energy allows	Squats → Bench → Rows → Overhead DB Extension
Home Workout	Primary tricep exercise	When DB is only equipment	Push-ups → Overhead DB Extension → DB Rows

Placement principles:

• Never first — requires warmed triceps and shoulders
• After pushdowns ideal — pushdowns pre-fatigue, overhead finishes long head
• Before small accessories — prioritize bigger movements first
• Late enough that you're warm, early enough that you have energy

Weekly Frequency Guidelines

Training Level	Frequency	Volume Per Session	Weekly Total Overhead Sets	Notes
Beginner	1-2x/week	2-3 sets	3-6 sets	Focus on learning movement
Intermediate	2x/week	3-4 sets	6-8 sets	Standard balanced development
Advanced	2-3x/week	3-4 sets	8-12 sets	Vary intensity across sessions

Important context:

• This is volume for OVERHEAD work specifically
• Total tricep volume should be 10-20 weekly sets (all exercises combined)
• Don't exceed 12 sets per week of overhead work (risk of elbow overuse)

Sample weekly split:

• Session 1 (Monday — Heavy): 3 sets × 8-10 reps, 45 lb DB
• Session 2 (Thursday — Moderate): 4 sets × 12-15 reps, 30 lb DB, slow tempo

Progression Schemes

Linear Progression

Best for: Beginners to early intermediates

Typical progression rate:

• Beginners: +5 lbs every 2-3 weeks
• Intermediates: +5 lbs every 3-4 weeks
• Advanced: +5 lbs every 4-6 weeks

Example:

• Week 1-2: 3 × 12 at 25 lbs
• Week 3-4: 3 × 12 at 30 lbs
• Week 5-6: 3 × 12 at 35 lbs

Double Progression

Best for: All levels, most sustainable

How it works:

1. Choose a weight and rep range (e.g., 30 lbs, 10-15 reps)
2. Week 1: 3 × 10 reps
3. Week 2: 3 × 11 reps (add reps)
4. Week 3: 3 × 13 reps (add more reps)
5. Week 4: 3 × 15 reps (hit top of range)
6. Week 5: 3 × 10 reps at 35 lbs (increase weight, reset reps)
7. Repeat cycle

Benefits:

• Clear, concrete goals each week
• Gradual, sustainable progress
• Less likely to stall
• Easy to track

Example 8-week cycle:

W1: 30 lbs, 3 × 10
W2: 30 lbs, 3 × 11
W3: 30 lbs, 3 × 12
W4: 30 lbs, 3 × 14
W5: 30 lbs, 3 × 15
W6: 35 lbs, 3 × 10
W7: 35 lbs, 3 × 12
W8: 35 lbs, 3 × 14

Wave Loading

Best for: Intermediate to advanced, breaks plateaus

3-week wave:

• Week 1: 4 × 12 at 30 lbs
• Week 2: 4 × 10 at 35 lbs (heavier, fewer reps)
• Week 3: 4 × 8 at 40 lbs (heaviest, fewest reps)
• Week 4: 4 × 12 at 32.5 lbs (restart wave, slightly heavier than week 1)

Benefits:

• Varied stimulus prevents adaptation
• Breaks through plateaus
• Interesting/engaging

6-week wave:

• W1: 10-12 reps, light
• W2: 8-10 reps, moderate
• W3: 6-8 reps, heavy
• W4: 12-15 reps, light (higher than W1)
• W5: 10-12 reps, moderate (higher than W2)
• W6: 8-10 reps, heavy (higher than W3)

Sample 8-Week Hypertrophy Block

Goal: Maximize tricep long head development

Week	Sets × Reps	Tempo	Rest	Dumbbell Weight	Notes
1	3 × 12	2-1-2-0	90s	30 lbs	Establish baseline
2	3 × 12-14	2-1-3-0	90s	30 lbs	Add reps or slower eccentric
3	4 × 10-12	2-1-3-0	75s	35 lbs	Volume + load increase
4	4 × 12	3-1-3-0	75s	35 lbs	Tempo challenge
5	4 × 10-12	2-1-3-0	90s	40 lbs	Load progression
6	4 × 12-15	2-2-4-1	90s	40 lbs	Maximum TUT + stretch
7	5 × 8-10	2-1-2-0	90s	45 lbs	Overreaching week, volume peak
8 (Deload)	2 × 15	2-0-2-0	90s	25 lbs	Recovery, -40% load

Pairing & Superset Strategies

Agonist/Antagonist (Opposing Muscles):

• Overhead DB extension + Dumbbell bicep curl
• Classic arm superset
• 10-15 reps each, minimal rest between
• 60-90s rest between supersets
• Huge arm pump, time-efficient

Compound Sets (Same Muscle):

• Pushdowns + Overhead DB extension
• Pushdowns emphasize lateral head, overhead hits long head
• No rest between exercises
• Complete tricep destruction
• 2-3 compound sets

Tri-Set (Three Exercises):

• Pushdowns → Overhead DB extension → Diamond push-ups
• Decreasing load, increasing fatigue
• No rest between exercises
• Advanced finisher technique

Pre-Exhaust:

• Overhead DB extension → Close grip bench press
• Fatigue triceps in isolation first
• Then test them in compound movement
• Advanced technique

Post-Exhaust (Most Common):

• Close grip bench → Overhead DB extension
• Heavy compound first for strength
• Isolation to finish long head
• Recommended approach for most

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Key Benefit	Equipment	Link
Tricep Pushdown (Rope)	Learn tricep isolation first	No overhead complexity	Cable machine
Light DB Overhead Extension	Learning movement pattern	Master technique before load	Light dumbbell	Current exercise
Band Overhead Extension	No DB access, very light loading	Portable, adjustable resistance	Resistance band
Overhead Cable Extension	Want smoother resistance	Constant tension, easier to control	Cable machine

Progressions (Harder)

Exercise	When Ready	Key Benefit	Difficulty Jump	Link
Seated DB Overhead (heavy)	3 × 12 standing with 40+ lbs	More stability, can load heavier	Moderate	Current exercise (variation)
Two-Dumbbell Overhead Extension	Strong with single DB	Independent arm work, more stabilization	Moderate-Large
Overhead Barbell Extension	Very strong, want maximum load	Heaviest loading possible	Large
Single-Arm DB Overhead	Fix imbalances, advanced work	Unilateral challenge	Large

Alternatives (Same Goal, Different Movement)

Other Overhead Options

Same overhead position, different equipment:

Alternative	Equipment	Key Difference	When to Choose
Overhead Cable Extension	Cable machine, rope/bar	Constant tension, smoother	Gym access, prefer cables
Overhead Barbell Extension	Barbell, bench	Maximum loading capacity	Want to go very heavy
Overhead EZ-Bar Extension	EZ-bar, bench	Wrist-friendly angles	Wrist discomfort with straight bar
Band Overhead Extension	Resistance band, anchor	Portable, variable resistance	Travel, home with no equipment

Long Head Alternatives

Different exercises that also emphasize long head:

Alternative	Position	Long Head Activation	When to Use
Skull Crusher (EZ-Bar)	Lying on bench	█████████░ 90%	Want lying position, barbell feel
Incline DB Extension	Reclined on incline bench	████████░░ 85%	Shoulder comfort, different angle
Seated Overhead Cable	Seated, cable	██████████ 95%	Prefer seated + cable

General Tricep Builders

Different exercises, general tricep development:

Alternative	Type	When to Use
Rope Pushdown	Isolation, arms at side	No overhead mobility, lateral head focus
Close Grip Bench Press	Compound	Want heavy loading, overall tricep mass
Dips	Compound bodyweight	Functional strength, overall development
Diamond Push-Ups	Bodyweight	No equipment available

Equipment Substitutions

No dumbbell available?

1. Resistance band over door anchor or secured underfoot
2. Cable machine overhead extension (very similar)
3. Water jug/backpack filled with weight (get creative)
4. Barbell overhead extension (need bench)

Dumbbell increments too large?

• Use adjustable dumbbells or loadable DB handles
• Microplates (1.25 lb plates) to add small increments
• Resistance bands around DB for progressive resistance

Can't hold heavy DB in diamond grip?

• Use two separate dumbbells (one per hand)
• Try Fat Gripz or towel around handle for better grip
• Build grip strength separately

No bench for seated variation?

• Use sturdy chair with back support
• Sit on stability ball (advanced, more core work)
• Stand with split stance and forward lean

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk Level	Specific Risk	Recommended Modification
Elbow tendinitis (tricep tendon)	🔴 High	Direct stress on inflamed tendon	Reduce weight 50%, switch to pushdowns, or rest completely
Shoulder impingement	🟡 Moderate-High	Overhead position can aggravate	Reduce ROM, improve mobility, may need different exercise
Limited shoulder mobility	🟡 Moderate	Can't achieve comfortable overhead position	Work within pain-free range, improve mobility separately
Lower back issues	🟡 Moderate	Standing variation stresses lower back	Use seated variation (eliminates back stress)
Recent shoulder surgery	🔴 High	Overhead loading may compromise healing	Get physician clearance first, likely avoid for 3-6+ months
Wrist instability	🟢 Low-Moderate	Holding DB overhead requires wrist stability	Use wrist wraps, lighter weight, or switch to cable
Previous elbow injury	🟡 Moderate	Re-injury risk under load	Start very light (10-15 lbs), ultra-gradual progression

Stop Immediately If

• Sharp pain in elbow (especially near tricep tendon attachment)
• Shoulder pain or pinching sensation overhead
• Feeling like you'll drop the dumbbell (grip failure)
• Sudden "pop" or "snap" in elbow, shoulder, or tricep
• Lower back pain (sharp, not muscle fatigue)
• Numbness or tingling in hands or arms
• Dumbbell hits head/neck — losing control
• Dizziness from overhead position — blood pressure issue

Dumbbell-Specific Safety Concerns

Risk: Dropping dumbbell on head/neck

Prevention:

• Start conservatively light
• Always maintain secure diamond grip
• Control the weight — never let it drop
• Stop set if grip feels compromised
• Never train to absolute failure on this exercise
• Use spotter for max attempts

If you feel dumbbell slipping:

1. Extend arms fully overhead immediately
2. Carefully lower DB to shoulder
3. Set on lap
4. Never try to "save" a dropping rep

Risk: Hitting head/neck with dumbbell

Prevention:

• Control descent — minimum 2 second eccentric
• Stop before DB contacts head/neck
• Learn safe ROM for your build
• Stand/sit in clear space (not under low ceiling)

Proper bailout:

• If losing control: extend overhead immediately
• Carefully lower to shoulder, then lap
• Don't panic-release the DB

Form Degradation Warning Signs

Watch for these red flags — they indicate you need to stop or reduce weight immediately:

1. Grip shifting or feeling insecure — safety critical
2. Elbows flaring progressively outward — fatigue indicator
3. Upper arms drifting forward/back — losing isolation
4. Lower back arching excessively (standing) — core fatigue
5. ROM decreasing — can't get full stretch or lockout
6. Dumbbell drifting forward significantly — stabilization failure
7. Balance issues (if standing) — core/stability fatigue
8. Speed of descent increasing — losing eccentric control
9. Shoulders burning more than triceps — form breakdown
10. Any sharp pain (vs. muscle burn) — potential injury

Appropriate response: End the set, rest 3-5 minutes, reduce weight 15-25%, retry with strict form.

Spotter Guidelines

When you need a spotter:

• Working with weights at 80%+ of your max
• Going to failure or near-failure
• Testing new max weight
• New to the exercise
• Recovering from injury

How to spot overhead DB extension:

• Spotter stands behind person performing exercise
• Hands ready near elbows to assist if needed
• Assist at elbows, not the dumbbell — push up on forearms
• Only help as much as needed — minimal assistance
• Be ready to grab DB if it's dropping

Solo training safety:

• Always leave 1-2 reps in reserve (RIR)
• Never train to absolute failure alone
• Start conservative, progress slowly
• Clear space around you

Safe Failure Protocol

If you can't complete a rep:

DO:

1. Extend arms fully overhead (easiest position to hold)
2. Carefully lower DB to shoulder level
3. Rest DB on thigh/lap
4. Take a breath, assess

DON'T:

• Panic and release the DB
• Try to force through with terrible form
• Drop or throw the DB

Injury Prevention Strategies

Strategy	Implementation	Frequency	Why It Matters
Proper warm-up	2-3 warm-up sets at 40-60% work weight	Every session	Prepares tendons, increases synovial fluid
Shoulder mobility work	Dislocations, stretches, wall slides	Pre-workout	Ensures safe overhead ROM
Elbow sleeves	5-7mm neoprene sleeves	As needed	Warmth, proprioception, minor support
Wrist wraps	If experiencing wrist instability	As needed	Stabilizes grip overhead
Start light	First set always light, regardless of strength	Every session	Groove pattern, final warm-up
Controlled tempo	Minimum 2s eccentric, never drop	Every rep	Prevents tendon shock
Volume management	Max 10-12 weekly sets overhead work	Every week	Prevents elbow overuse
Deload weeks	Reduce volume/intensity 40-50%	Every 4-6 weeks	Allows complete recovery
Exercise rotation	Alternate overhead DB with cable version	Every 4-8 weeks	Reduces repetitive strain
Listen to pain signals	Distinguish muscle burn from joint pain	Every session	Prevent minor issues becoming major
Mobility work	Tricep, shoulder, thoracic spine stretches	Post-workout	Maintains ROM, reduces tightness
Adequate recovery	48-72 hours between overhead tricep sessions	Weekly plan	Tendons recover slower than muscles

Recovery Protocols

If experiencing elbow discomfort:

Immediate (Day of):

• Stop exercise immediately
• Ice elbow for 15-20 minutes
• Take anti-inflammatory if appropriate for you
• Avoid all tricep exercises for 24-48 hours

Short-term (Days 2-5):

• Assess pain level when moving arm normally
• If improved significantly: Resume training at 50% weight
• If not improved: Continue rest, ice 2x daily
• Consider switching to pushdowns (less elbow stress)

Medium-term (Week 2+):

• If still painful after 5-7 days: See healthcare provider
• May need 1-3 weeks complete rest from overhead work
• Address potential causes:
  • Too much weight?
  • Too much volume?
  • Form breakdown (elbows flaring)?
  • Inadequate recovery between sessions?

Return to training:

• Start at 40-50% of previous working weight
• Perfect form only — zero compromises
• Add weight VERY gradually (2.5-5 lbs per week max)
• Monitor closely — any pain return = stop immediately

If experiencing shoulder discomfort:

Assessment:

• Pain during movement = potential impingement
• Pain in stretched position = mobility limitation
• Pinching sensation = possible structural issue

Action:

1. Reduce ROM to pain-free range
2. Work on shoulder mobility daily
3. Try cable version (may allow better positioning)
4. If persists after 1-2 weeks: see healthcare provider

Lower Back Protection (Standing Variation)

Prevention:

• Brace core maximally before every rep
• Slight forward lean (5-10°), not upright
• Never hyperextend lower back
• Keep glutes engaged throughout
• Use seated variation if back is sensitive

If lower back hurts:

• Switch to seated immediately
• Assess core strength separately
• May need to strengthen core before returning to standing

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🦴 Joints Involved

Joint Actions & Stress Levels

Joint	Primary Action	ROM Required	Stress Level	Notes
Elbow	Extension/Flexion	0-130° flexion	🟡 Moderate	Primary moving joint, handles all load
Shoulder	Overhead stabilization	Comfortable overhead flexion	🟡 Moderate	Must hold position isometrically
Wrist	Stability holding DB	Neutral position maintained	🟢 Low-Moderate	Diamond grip distributes load
Thoracic Spine	Slight extension for overhead	Upright posture	🟢 Low	Supports overhead position
Lumbar Spine (standing)	Stabilization, prevent hyperextension	Neutral position	🟡 Moderate	Core must prevent excessive arch

Mobility Requirements

Joint	Minimum ROM	How to Test	If Limited	Importance
Shoulder	Pain-free overhead position	Raise arms fully overhead without discomfort	Critical — can't do exercise without this	Very High
Elbow	Full extension to 90° flexion	Straighten arm, touch shoulder with hand	Should be adequate for almost everyone	High
Wrist	Stable neutral under load	Hold DB overhead without pain/instability	Use wrist wraps, lighter weight	Moderate
Thoracic Spine	Upright posture	Stand tall without rounding	Improve T-spine mobility	Moderate

Mobility Limitations & Solutions

Shoulder Mobility

Common limitation: Can't comfortably get arms overhead with elbows by ears

Causes:

• Tight chest (pectorals)
• Tight lats
• Limited thoracic extension
• Shoulder capsule tightness

Tests:

1. Wall test: Stand with back to wall, try to raise arms overhead. Do elbows hit wall?
2. Overhead squat with PVC: Can you hold PVC overhead without arching back excessively?

Solutions:

1. Doorway pec stretch — 2-3 sets of 30-60s daily
2. Lat stretches — overhead reaches, side bends
3. Thoracic extensions — foam roller, cat-cow
4. Shoulder dislocations with band/PVC — 2-3 sets of 10 daily
5. Wall slides — practice overhead position against wall

While improving mobility:

• Work within current pain-free ROM
• Try cable version (may allow better positioning)
• Focus on contraction quality vs. stretch depth

Elbow Mobility

Common limitation: Can't achieve full stretch at bottom without pain

Causes:

• Previous elbow injury
• Tight triceps
• Elbow joint stiffness

Tests:

1. Passive elbow flexion: Use other hand to pull elbow into full flexion. Painful or limited?
2. Overhead reach: Try to touch opposite shoulder blade from overhead

Solutions:

1. Tricep stretches — overhead reach, doorway stretch
2. Gentle active ROM work — controlled flexion/extension without load
3. Elbow mobility drills — circles, flexion/extension
4. Gradual loading — start very light, build ROM progressively

If mobility doesn't improve:

• See healthcare provider (may be structural)
• Work within available ROM
• Focus on lockout/contraction vs. stretch

Wrist Stability

Common limitation: Wrists feel unstable holding DB overhead

Causes:

• Weak wrist stabilizers
• Previous wrist injury
• Grip strength limitation

Solutions:

1. Wrist wraps — provides external stability
2. Grip strength training — farmer carries, dead hangs, grippers
3. Wrist stability exercises — planks, bird dogs, loaded carries
4. Start lighter — build up DB weight very gradually

Alternative if persistent:

• Cable version uses lighter fixed grip
• Barbell provides bilateral stability

Joint Stress Analysis

Elbow joint:

Type of stress: Moderate tension on tricep tendon at distal attachment (near elbow)

Factors affecting stress:

• Dumbbell weight (heavier = more stress)
• Total volume (sets × reps per week)
• Tempo (slower eccentric = more stress)
• ROM (full stretch = more stress than partial)
• Recovery time between sessions

Comparison to other exercises:

• LESS stress than: Heavy dips, close grip bench press
• SIMILAR stress to: Cable overhead extensions, skull crushers
• MORE stress than: Pushdowns, light kickbacks

Risk mitigation:

• Progressive overload — don't jump weight too fast
• Adequate recovery — 48-72 hours between overhead sessions
• Deload weeks — every 4-6 weeks reduce load/volume 40-50%
• Listen to pain — distinguish muscle burn from joint pain

Shoulder joint:

Type of stress: Isometric stabilization stress holding overhead position

Why overhead position is challenging:

• Shoulder in flexed position (arms overhead)
• Must stabilize against weight trying to pull arms down/back
• Requires rotator cuff and deltoid coordination
• Some people have limited overhead mobility

Risk factors:

• Previous shoulder injury (impingement, rotator cuff)
• Poor posture (rounded shoulders, forward head)
• Inadequate shoulder mobility
• Weak rotator cuff

Protection strategies:

• Improve overhead mobility before heavy loading
• Strengthen rotator cuff separately
• Work within pain-free ROM
• Seated variation provides more stability

Long-Term Joint Health

Protective factors for this exercise:

• Isolation movement = no other joints compensating or stressed
• Controlled tempo = no ballistic/shocking forces
• Natural movement path (free weight) = joints move in preferred pattern
• Bilateral support = both arms share load on single DB

Risk factors to manage:

• Overhead position = requires good shoulder mobility
• Free weight = requires more stabilization than cable
• Potential for excessive loading = ego lifting with too-heavy DB
• Drop risk = safety concern if grip fails

Longevity strategies:

Strategy	Implementation	Why
Progressive loading	Add 5 lbs every 2-4 weeks max	Tendons adapt slowly — patience required
Deload regularly	Every 4-6 weeks, reduce 40-50%	Allows complete tissue recovery
Shoulder mobility	Daily stretching and mobility work	Maintains healthy overhead position
Rotate exercises	Alternate DB with cable every 4-8 weeks	Prevents repetitive strain patterns
Perfect form always	Never compromise form for weight	Prevents compensatory stress
Volume monitoring	Track weekly sets, don't exceed 10-12	Prevents overuse
Listen to body	Distinguish soreness from pain	Early intervention prevents injury
Warm up thoroughly	2-3 light sets before working sets	Increases blood flow, prepares tissues
Recovery nutrition	Adequate protein (1.6-2.2g/kg)	Supports tendon repair
Sleep	7-9 hours nightly	When actual tissue repair occurs

Joint Health Note

Overhead dumbbell extensions are moderately demanding on elbows and shoulders. The exercise itself is quite safe when performed correctly, but the overhead position requires good shoulder mobility and stability. Free weight adds stabilization demands compared to cables.

Key for longevity:

1. Build shoulder mobility BEFORE heavy loading
2. Progress weight slowly (5 lbs every 2-4 weeks)
3. Never compromise form for weight
4. Take deload weeks seriously
5. Listen to pain signals — joint pain is a red flag, not a challenge

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❓ Common Questions

Why overhead instead of pushdowns?

The triceps long head crosses both the elbow AND shoulder joints. Overhead position puts the shoulder in flexion (arm above head), which maximally pre-stretches the long head. This creates 25-40% more long head activation compared to arms-at-side exercises like pushdowns.

For complete tricep development, you need BOTH:

• Pushdowns (lateral/medial head emphasis)
• Overhead work (long head emphasis)

Without overhead work, your long head will be under-developed, resulting in less arm mass and imbalanced appearance.

How much weight should I use?

Starting recommendations:

• Beginners: 15-25 lbs
• Intermediate: 30-45 lbs
• Advanced: 50-70 lbs
• Very advanced: 75+ lbs

Expect to use 30-50% LESS than pushdowns. If you pushdown 60 lbs, expect to use 30-40 lbs overhead.

Better approach: Choose a weight you can do 12 clean reps with perfect form. If your elbows flare, upper arms move, or you can't control the eccentric, it's too heavy.

Standing or seated — which is better?

For most people: Seated is better, especially for heavy weights

Seated advantages:

• Eliminates lower back stress completely
• More stable — can use heavier weight
• Better isolation of triceps
• Easier to maintain strict form
• Recommended for 40+ lb dumbbells

Standing advantages:

• More functional/athletic
• Works core isometrically
• No bench required

Recommendation: Start standing with light weights to learn. Progress to seated as weights increase.

My shoulders hurt — what should I do?

First, check your form:

• Are elbows flaring out to the sides? (Keep them narrow, by ears)
• Are you arching your back excessively? (Brace core)

If form is perfect and shoulders still hurt:

• You likely have limited shoulder mobility
• This is common and fixable

Solutions:

1. Reduce ROM to pain-free range (don't force deep stretch)
2. Improve shoulder mobility separately (daily stretching)
3. Try cable version (may allow better positioning)
4. Switch to pushdowns temporarily while building mobility

Important: Shoulder pain is a signal, not a challenge. Don't push through it.

Should my upper arms stay completely still?

Yes — absolutely critical.

Your upper arms should stay pinned by your ears throughout the entire movement. Only your forearms move during the exercise.

Common error: Upper arms drift forward during extension or backward during lowering.

Result of arm movement: Exercise becomes a shoulder exercise instead of tricep isolation. Long head activation drops 30-40%.

Self-check: Film yourself from the side. Upper arms should look like statues from start to finish.

How do I grip the dumbbell?

Diamond grip (recommended):

1. Hold DB vertically with top plate up
2. Place both palms under the top plate, facing up
3. Thumbs and index fingers touch, forming a diamond/triangle shape
4. Other fingers wrap around the handle
5. Bottom plate hangs down

Both hands should support the weight equally.

Alternative: Cross hands under top plate (less common, but works).

Critical: Grip must be secure. If it feels unstable, use lighter DB until you build grip strength.

Can I go to failure on this exercise?

Not recommended — especially when training alone.

Risks of training to failure:

• Grip may fail, dropping DB
• Form breaks down (elbows flare, arms move)
• Risk of DB hitting head if you lose control

Better approach:

• Leave 1-2 reps in reserve (RIR 1-2)
• Stop when form starts to degrade
• Use a spotter if testing max weight

If you want to train to failure: Use cable overhead extension instead (can't drop the cable).

How do I safely get a heavy dumbbell into position?

NEVER try to curl it directly from floor to overhead. Use this sequence:

1. Floor to thigh: Pick up DB, place on thigh (top plate up)
2. Grip it: Set diamond grip while resting on thigh
3. Thigh to shoulder: Use knee drive to help lift DB to shoulder height
4. Shoulder to overhead: Press overhead with both arms
5. Position for exercise: Lower elbows to bent position, DB behind head

After completing set:

1. Extend arms fully overhead
2. Lower to shoulder carefully
3. Lower to thigh
4. Set down

NEVER drop a dumbbell from overhead position.

My lower back hurts when I do this standing — is that normal?

No, lower back pain is not normal.

Causes:

• Not bracing core properly
• Standing too upright (need slight forward lean)
• Using too heavy a weight
• Excessive back arch (hyperextension)

Solutions:

1. Brace core maximally before every rep
2. Lean forward 5-10° from hips
3. Reduce weight if core is limiting factor
4. Switch to seated variation — completely eliminates lower back stress

Seated overhead DB extension is recommended for heavy weights (40+ lbs) specifically because it eliminates lower back involvement.

Is this better than cable overhead extensions?

Neither is objectively "better" — they have different benefits:

Dumbbell advantages:

• Can train anywhere (home, hotel, park)
• Single piece of equipment needed
• Requires more stabilization (builds functional strength)
• Natural, unrestricted movement path

Cable advantages:

• Constant tension throughout ROM
• Smoother, more controlled resistance
• Easier to learn
• Can't drop the weight
• Better for training to/near failure

Best approach: Use both at different times for variety and complete development. Choose based on equipment access and preference.

How often should I do overhead tricep work?

Recommended frequency: 1-2x per week

Why not more:

• Long head needs adequate recovery (48-72 hours)
• Elbows need recovery from overhead stress
• Other tricep work (pushdowns, pressing) also hits triceps
• Risk of overuse injuries increases with higher frequency

Sample weekly plan:

• Monday: Pushdowns (lateral head emphasis)
• Thursday: Overhead DB extension (long head emphasis)
• Total: 2x tricep work from different angles

Advanced lifters can go 2-3x per week by varying intensity:

• Heavy day (8-10 reps)
• Light day (15-20 reps)
• Moderate day (12-15 reps)

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📚 Sources

Biomechanics & Muscle Activation:

• Boeckh-Behrens, W.U., Beier, P. (2001). "Fitness Strength Training: The Best Exercises and Methods for Sport and Health" — Tier B
• Landin, D., Thompson, M. (2011). "The Shoulder Extension Function of the Triceps Brachii" — Tier A
• Kholinne, E., et al. (2018). "The Different Role of Each Head of the Triceps Brachii Muscle in Elbow Extension" — Tier A
• EMG Analysis of Overhead vs. Pushdown Tricep Exercises — Tier A
• ExRx.net Exercise & Muscle Directory — Tier C
• ACE (American Council on Exercise) Exercise Library — Tier B

Programming & Training Science:

• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training" — Tier A
• Renaissance Periodization (Dr. Mike Israetel) — Tricep Training Guidelines — Tier B
• Stronger By Science (Greg Nuckols) — Progressive Overload & Programming — Tier B
• NSCA Essentials of Strength Training and Conditioning (4th Ed.) — Tier A
• Bompa, T.O., Buzzichelli, C. (2018). "Periodization: Theory and Methodology of Training" — Tier A

Technique & Coaching:

• NASM (National Academy of Sports Medicine) Exercise Database — Tier B
• Bodybuilding.com Exercise Guide — Tier C
• Starting Strength (Mark Rippetoe) — General form principles — Tier C
• Jeff Cavaliere (AthleanX) — Overhead Extension Form Analysis — Tier C

Injury Prevention & Joint Health:

• Docking, S.I., et al. (2019). "Tendinopathy: Is Imaging Telling Us the Entire Story?" — Tier A
• Scott, A., et al. (2015). "Mechanical Loading in Tendon Development, Maintenance, Injury, and Repair" — Tier A
• Khan, K.M., Scott, A. (2009). "Mechanotherapy: How Physical Therapists' Prescription of Exercise Promotes Tissue Repair" — Tier A
• Rees, J.D., et al. (2014). "The Management of Tendinopathy: A Systematic Review" — Tier A
• Overhead Shoulder Position Safety and Mobility — Tier B

Anatomy:

• Standring, S. (2016). "Gray's Anatomy: The Anatomical Basis of Clinical Practice" (41st Ed.) — Tier A
• Neumann, D.A. (2017). "Kinesiology of the Musculoskeletal System" (3rd Ed.) — Tier A

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For Mo

When to recommend this exercise:

• User wants complete tricep development (especially long head/inner arm mass)
• User needs home/travel-friendly tricep exercise (only need one DB)
• User already doing pushdowns, needs complementary overhead work
• User wants arm size/thickness, especially from behind
• User has good shoulder mobility or is willing to work on it
• User wants minimal equipment option

Who should NOT do this exercise:

• Acute shoulder injury or severe impingement → Try pushdowns instead, improve shoulder health first
• Very limited shoulder mobility → Work on mobility first, use pushdowns meanwhile, or try cable version
• Severe lower back issues → Use seated variation (eliminates back stress) or cable version
• Acute elbow tendinitis → Rest needed, then start very light when cleared
• Recent shoulder surgery → Get physician clearance first, likely 3-6+ months before overhead loading
• No access to dumbbells → Use cable overhead extension or resistance bands

Key coaching cues to emphasize:

1. "Secure diamond grip — both hands equally supporting the weight"
2. "Upper arms stay glued by your ears — they don't move at all"
3. "Elbows stay narrow and pointed forward, not out to the sides"
4. "Feel that deep stretch at the bottom — that's your long head working"
5. "Control the weight down slowly — fight it back, don't let it drop"
6. "Core braced hard to protect your lower back"

Common issues to watch for in user feedback:

• "I don't feel it in my triceps" → Almost always elbows flaring out or upper arms moving. Video check from side, reduce weight significantly
• "My shoulders hurt" → Could be form (elbows flaring) or mobility limitation. Check form first, then assess mobility. May need to work on shoulder mobility separately or switch to pushdowns
• "My lower back hurts" → Not bracing core properly, or using too much weight. Switch to SEATED variation (eliminates back stress completely)
• "I can't use much weight" → Completely normal! Should be 30-50% less than pushdowns. This is due to overhead mechanics and longer ROM. Focus on form and stretch, not ego
• "The dumbbell feels unstable in my hands" → Grip strength may be limiting factor. Use lighter DB, build grip strength separately, or try wrist wraps
• "I feel like I'll drop the dumbbell" → Safety concern — reduce weight immediately. Never train to failure on this exercise without spotter
• "My elbows hurt" → Too heavy, too much volume, or pre-existing tendinitis. Cut weight 50%, reduce volume by half, may need 3-5 days rest

Programming guidance:

• Pair with: Bicep curls (agonist/antagonist superset), pushdowns (complete tricep work different angles), compound pressing earlier in workout
• Avoid same day as: Multiple other heavy tricep exercises (cumulative elbow stress), excessive overhead pressing (shoulder fatigue)
• Typical frequency: 1-2x per week for long head emphasis
• Volume sweet spot: 3-4 sets per session, 6-10 total weekly sets of overhead tricep work (all overhead exercises combined)
• Progression: Add 5 lbs when can complete 3 × 12-15 with perfect form. Expect progression every 2-4 weeks

Progression signals:

• Ready to progress: 3 × 12-15 reps with perfect upper arm position (by ears), controlled 2+ second eccentric, full ROM, no pain, RIR 1-2
• Add weight: 5 lb increments (next heavier dumbbell)
• Regress if: Elbows flaring consistently, upper arms moving, can't control eccentric, any elbow or shoulder pain develops, stalled 3+ consecutive sessions

Exercise rotation strategy for complete triceps:

• Overhead work (long head): 1-2x per week — DB or cable overhead extension
• Pushdown work (lateral head): 2-3x per week — rope, V-bar, or straight bar
• Total tricep frequency: 2-3x per week across all exercises

Special considerations:

For shoulder mobility issues:

• Overhead DB extension REQUIRES decent shoulder mobility
• If limited: work within pain-free range while improving mobility separately
• Cable overhead extension may allow better positioning
• Pushdowns are valid alternative until mobility improves
• Daily shoulder stretching and mobility work essential

For lower back issues:

• ALWAYS recommend SEATED variation for anyone with back sensitivity
• Seated completely eliminates lower back stress
• Standing is fine for healthy backs with light-moderate weight
• Heavy DBs (40+ lbs) should be done seated by everyone

For beginners:

• Start very light (15-20 lbs) to learn movement pattern
• Overhead position is unfamiliar and challenging
• Focus on feeling the tricep stretch, not loading heavy
• Build up slowly over weeks/months

For advanced:

• Can use 50-70+ lb dumbbells with perfect form
• Great for tempo variations, drop sets, paused reps
• Two-dumbbell variation adds complexity
• Seated allows heaviest loading

For home/travel training:

• This is THE tricep exercise for minimal equipment
• Single dumbbell is all you need
• Can do anywhere (home, hotel, park)
• Pair with push-ups and DB rows for complete upper body

Why this exercise is essential:

• Only way to fully develop long head — pushdowns alone under-develop it
• Long head is 2/3 of tricep mass — critical for arm size
• Creates inner arm thickness — visible from behind
• Adds 1-2" to arm measurement when properly developed
• Minimal equipment — accessible for home training
• Functional strength — overhead stability transfers to athletics

Red flags requiring immediate action:

• Dumbbell feels like it's slipping/dropping → End set immediately, reduce weight significantly
• Sharp elbow pain → Stop, rest, ice, may need medical evaluation
• Shoulder pain/pinching → Stop, assess mobility, may need different exercise
• Lower back pain → Switch to seated immediately
• Dizziness from overhead position → Stop, sit down, possible blood pressure issue
• Sudden "pop" or "snap" in elbow/shoulder → Stop immediately, likely injury, needs medical attention

Important coaching notes:

• Overhead position is REQUIRED for complete long head development — can't be skipped
• Start lighter than they think — this exercise is humbling
• Diamond grip must be secure — safety is paramount
• Seated is better than standing for most people and all heavy weights
• Never train to failure without spotter (drop risk)
• Shoulder mobility is prerequisite — improve it separately if needed
• Focus on the STRETCH at bottom — that's where magic happens for long head
• This is about isolation and stimulus, not ego and weight

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Last updated: December 2024