Standing Dumbbell Overhead Triceps Extension

Muscle Groups Involved

Triceps - Primary

Highlights

Stand tall with a braced core.
Keep your elbows tucked in.
Press through your palms to lift the weight over your head.
Emphasize the stretch at the bottom.

Description

The Standing Dumbbell Overhead Triceps Extension strengthens and stretches the triceps muscles on the back of your arm. This exercise provides well balanced development, increased flexibility and shoulder health all in one. Start in a standing position with the dumbbell supported in the webbing of your thumbs overhead. Brace your core and glutes as you lower the weight behind your head, being sure to keep your elbows tucked in. Pause briefly at the position of maximum stretch without pain and then press the weight back up in a curved path over your head to the starting position.

Common Mistakes

Use a weight that allows for maximum range of motion. Prioritize flexibilit

Use a weight that allows for maximum range of motion. Prioritize flexibility and stability over a heavier weight. Keep your elbows tucked and do not allow them to flare out to the sides which may increase your risk for shoulder injury. Maintain a neutral wrist position throughout the movement to improve comfort.

Pro Tips

Imagine pushing through the heel of your palm when pressing the weight to i

Imagine pushing through the heel of your palm when pressing the weight to increase triceps activation. Switch the hand that contacts the dumbbell to ensure balanced development.

Purpose

Increasing the stretch on a muscle increases during exercise can increase i

Increasing the stretch on a muscle increases during exercise can increase its growth.This exercise puts the triceps under maximum stretch to develop parts of the muscle that are difficult to build using the more middle of the road ranges of motion used in most pressing and cable exercises.

Form

Your hands should be palm up. At the bottom your elbows should be bent as f

Your hands should be palm up. At the bottom your elbows should be bent as far as possible while maintaining a neutral spine. At the top your hands should be above your head.