Overhead Tricep Extension (Standing)
Stand tall holding a dumbbell with both hands overhead. Keep elbows close to your head and pointing up; lower the weight behind your head by bending elbows, then press until arms are straight. The standing position engages the core for stability while stretching the long head of the triceps.
Muscles worked
Primary
Equipment
How to do it
- Stand tall holding one dumbbell with both hands overhead, palms cupping the inside plate.
- Press the dumbbell to lockout with the arms straight and the elbows pointing up.
- Brace the core and tuck the ribs to keep the lower back from arching.
- Lower the dumbbell behind your head by bending only the elbows.
- Stop when you feel a strong stretch on the long head of the triceps.
- Press back to lockout while keeping the upper arms close to the head.
Watch for
- Elbows flaring wide instead of pointing up.
- Lower back overarching to fake more range.
- Shoulders rolling forward at the top.
Breathing
Inhale as you lower behind the head, exhale as you press back to lockout.
Tip
Stand with feet hip-width and knees soft. If you cannot keep the elbows pointed up, drop the load.
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