Overhead triceps extension
Elbows pointing at the ceiling.
Muscles worked · Primary
Triceps
Equipment
Dumbbells
Updated: September 26, 2026
How to do it, step by step
- Hold one dumbbell overhead with both hands.
- Keep your elbows pointing at the ceiling and close to your head.
- Lower the dumbbell behind your head by bending only your elbows.
- Straighten your arms to return.
Common mistakes
- Flaring your elbows.
- Arching your back.
- Moving your shoulders instead of your elbows.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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