- Target muscle: Triceps Brachii
- Synergists: None
- Mechanics: Isolation
- Force: Push
- Stand tall, holding one end of the dumbbell with both hands.
- Position the dumbbell so that you are holding the dumbbell behind your head, with your elbows bent, pointed forward and upward.
- Keeping your elbows close to your head and pointing upward, exhale as you straighten your elbows to lift the dumbbell up as high as possible.
- Hold for a count of two.
- Inhale as you slowly lower the dumbbell to return to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Only your elbows should be moving. The rest of your body must be still.
- Keep your elbows in and high. Doing so will emphasize your triceps. If you find that your elbows open up to the side to lift the dumbbell, then the dumbbell is too heavy.
- You may also perform this exercise one arm at a time, such as in the standing one-arm overhead dumbbell triceps extension.
- Performing the dumbbell overhead triceps in a standing position requires more core stability compared to performing it seated. This is because when you’re seated, your back is usually pressed against a back rest which already keeps your body stable.
- This exercise is also slightly more challenging than its seated counterpart, since your center of gravity is higher when standing than when sitting.
- See also the seated dumbbell overhead triceps extension, the standing overhead barbell triceps extension, and the standing overhead one-arm cable triceps extension.