How to perform the Overhead Triceps Extension (Dumbbell)
- 1Stand or sit tall with your feet planted, holding one dumbbell with both hands and your arms straight above your head, elbows close to your ears, chest up and ribs gently pulled down. Brace your abs lightly and keep your head in a comfortable, neutral position.
- 2Slowly bend your elbows to lower the dumbbell behind your head until you feel a stretch in the back of your upper arms, keeping your upper arms mostly in place. Press the weight back up by straightening your arms without locking your elbows, exhaling as you lift and inhaling as you lower with smooth, controlled motion.
Coach tips
- Keep your ribs down and avoid arching your lower back; if you feel your back taking over, sit down or choose a lighter weight.
- Point your elbows mostly forward instead of letting them flare out wide so your triceps do the work and your shoulders stay comfortable.
- Only go as low as you can while staying in control—never bounce or jerk the weight behind your head.
Train triceps smarter
One rep, one set. Hypro turns the Overhead Triceps Extension (Dumbbell) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Overhead Triceps Extension (Dumbbell) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much triceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Overhead Triceps Extension (Dumbbell) fits right into proven hypertrophy and strength templates.
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