Upper body · Triceps

Overhead triceps extension

How to do the overhead triceps extension: why it targets the long head, elbow position, common mistakes and shoulder precautions.

The overhead triceps extension is done with your arms raised, lowering the weight behind your head and straightening your elbows again. With the arms overhead, the long head of the triceps is stretched, which is why this exercise works it more than the cable pushdown. It is the largest part of the muscle.

Muscles worked

All three heads of the triceps, with emphasis on the long head, which crosses the shoulder and stretches when the arm is overhead.

How to do it

1. Sit on a bench with back support or stand firmly, and hold a dumbbell with both hands by one of its plates.
2. Raise it overhead with your arms straight.
3. Bend your elbows and lower the dumbbell behind your head until you feel the triceps stretch.
4. Your elbows point forward and up, without flaring out too much.
5. Straighten your arms to return to the top.

Common mistakes

• Elbows flaring out to the sides.
• Arching your lower back to compensate.
• Short range: not lowering far enough to stretch the triceps.
• Too much weight, forcing your shoulders to move.

Variations and progression

• Cable rope, facing away from the pulley: constant tension.
• One-arm with a light dumbbell: more control.
• Seated with back support: less load on the lower back.

It pairs well with the cable triceps pushdown in the same session. Works well for 10–15 reps.

Precautions

It loads the elbow and shoulder. If raising your arms bothers your shoulder, use the high-cable pushdown or the skull crusher lying down.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Cable triceps pushdown · Elbow extension
  • Elbow

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.