The overhead triceps extension places the arm overhead and drops a dumbbell behind the head, then extends. The overhead arm position fully stretches the long head of the triceps — the part that contributes most to arm circumference — making it one of the best mass builders for the back of the arm.
What it is
The overhead triceps extension is a triceps extension performed with the arms held overhead. The lifter holds a dumbbell (single or two-handed) above the head, then lowers it behind the head by bending the elbows, then extends back up. The overhead position stretches the long head under load.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps (long head) | ~65 % |
| Triceps (lateral, medial) | ~25 % |
| Core, shoulders (stab) | ~10 % |
How to overhead triceps extension: 5 steps
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Set up
Seated or standing, **dumbbell held overhead** with both hands or one.
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Brace
**Elbows pointed up, core tight,** upper arms nearly vertical.
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Lower behind head
**Bend at the elbows, lower the dumbbell behind the head** in a controlled arc.
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Extend
**Extend the arms back to overhead lockout,** squeezing triceps.
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Controlled descent
Lower over 2-3 seconds. Repeat.
How it differs from lying extension
- Arms overhead. Long head is fully stretched at the top of the movement.
- Long-head emphasis. Best variation for the muscle that adds arm thickness.
- Greater stretch under load. The stretched position produces more hypertrophy signal.
- Lighter loads. The disadvantaged position uses 60-70 % of lying extension weight.
Common mistakes
When to use this variation
Use overhead triceps extensions to grow the long head and add arm thickness. Program 3 sets of 10-15 reps. Pair after compound triceps work. Seated version is stricter than standing; single-arm allows deeper focus per side.
FAQ
Single or two-handed dumbbell?
Two-handed (one dumbbell held by both hands cupping the head) allows heavier loads. Single-arm improves focus and corrects imbalances. Both work.
Standing or seated?
Seated with a bench back for support is stricter and better for isolation. Standing allows more body english.
Does it hurt my elbows?
Only with sloppy elbow flare. Keep the elbows pointing straight up (not out to the sides) throughout the movement.
Related exercises
- Triceps Extension: standard lying version
- Skull Crusher: lying EZ-bar variant
- Overhead Cable Triceps Extension: cable equivalent
- French Press: overhead barbell version
