Overhead triceps extension
Triceps
Lower the weight behind the head, extend straight up.
Use in a programExercise profile
Best forMuscle growth
Effectiveness★★★☆☆ 3/5
EquipmentDumbbell
Also worksTriceps
Recommended3 sets x 10-15 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Control the weight behind the head to protect the elbows.
- Purpose
- Loads the long head of the triceps in a stretched position.
- Setup
- Hold one dumbbell with both hands overhead, elbows high.
- Common mistakes
- Flaring the elbows wide or arching the back.
- Easier
- Use a lighter weight and a shorter range.
- Harder
- Slow the lowering or increase the weight.
- Safety
- Control the weight behind the head to protect the elbows.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s