Seated Overhead Triceps Extension

The Seated Overhead Triceps Extension is a strength-training exercise that targets the triceps muscles, especially the outer heads. This exercise is great for shoulder mobility and stability while stretching the triceps. To perform the Seated Overhead Triceps Extension start in a seated position with or without back support. Hold a dumbbell by placing your palms flat on the inside of the dumbbell and overlapping your thumbs. Bring the dumbbell to your shoulder and then raise it up over your head to the starting position with your elbows extended out straight. Keeping the upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows until the forearms move beyond parallel to the floor. Go as deeply as you can without losing tension in your triceps or without bouncing or pain. Pause briefly at the bottom of the movement, then extend your elbows to raise the dumbbell back to the starting position, fully straightening your arms.

Common Mistakes

Do not arch your back. Do not allow the dumbbell to fall. Instead lower it under control. Do not extend or flex your wrists excessively. Maintain a neutral wrist position throughout the exercise. Be sure to angle the dumbbell forward as you bring it back to the starting position to avoid hitting the back of your head.

Pro Tips

Push through the outer corner of the heel of your hand to increase triceps activation. Think about “keeping your armpits forward” throughout the movement to keep it strict and improve the stretch.

Purpose

Muscles grow when placed under load in a stretched position. This exercise maximizes the stretch on the triceps muscles placing special emphasis on the long head or inner head of the triceps which provides a lot of the muscular bulk of the muscle. This exercise helps build the thickness of your arms.

Form

Your elbows should be in line with or behind your ears during the majority of the movement. Your hands should extend and stop directly above your head at the top of the movement.