Instructions
- Sit upright on a short-backed bench, holding one heavy dumbbell vertically overhead with both hands.
- Cup your hands securely under the top weight plate, palms facing up toward the ceiling.
- Keep your elbows pointed forward and close to your ears; brace your core.
- Lower the dumbbell slowly behind your head until your forearms break 90 degrees.
- Feel a deep stretch in the triceps, then press the dumbbell straight back up overhead.
- Lock out your arms without banging your head and exhale.
💡 Pro Tip & Form Cue
Overhead triceps extensions place the long head of the tricep into maximum passive stretch, triggering powerful hypertrophic response.
Common Mistakes
- Overarching the lower back: Keep abs braced tight and ribs drawn in.
- Flaring elbows wide: Keep elbows tucked near ears to emphasize the long head.
- Using loose grip: Ensure hands are locked securely beneath the dumbbell plate.
📊 Recommended Sets & Reps
3–4 sets of 10–12 reps.