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Dumbbell Triceps Overhead

Equipment: Dumbbell

Dumbbell Triceps Overhead
Primary Muscles
  • Triceps Brachii
Synergistic Muscles

Triceps Extensions Overhead is an exercise that targets the triceps muscles. To perform this exercise, you will need a dumbbell and a bench. Here are the steps:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bring the dumbbells up to shoulder height with your palms facing each other.
  2. Press the dumbbells up overhead, extending your arms fully. Keep your elbows close to your head and your wrists straight.
  3. Lower the dumbbells slowly behind your head, bending your elbows and keeping your upper arms still. Your forearms should be moving only.
  4. Pause briefly at the bottom of the movement and then slowly raise the dumbbells back to the starting position by fully extending your arms overhead.
  5. Repeat for the desired number of reps.

Introduction

The "Dumbbell Triceps Overhead" exercise targets the triceps muscle located at the back of the upper arm. This movement primarily strengthens and tones the triceps, contributing to better arm extension and push-up performance. It's an effective exercise for those aiming to improve their upper body strength or definition, especially in the triceps area.

Muscles Worked

  • Primary: Triceps (Triceps Brachii)
  • Secondary: Shoulders (Deltoids), Core (Abdominals)

How to Do It (Step-by-Step)

  1. Stand with feet shoulder-width apart, holding a dumbbell in each hand directly over your head with elbows slightly bent and palms facing forward.
  2. Lower the weights behind your head by bending at the elbows while keeping the upper arms still.
  3. Extend your arms back to the starting position, focusing on using your triceps to push the dumbbells upward.

Tip: Keep your abs engaged and maintain a neutral spine throughout the movement for optimal safety and effectiveness.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Use Auto Progression for smart workout adjustments based on your progress Auto Progression Utilize the Rest Timer to stay focused and efficient during your workouts Rest Timer

Form Tips

  • Maintain a neutral grip: Hold the dumbbells with an underhand (supinated) grip, keeping your hands shoulder-width apart to ensure proper activation of the triceps.
  • Keep your elbows close to your torso: Throughout the exercise, avoid flaring your elbows out to the sides. This will help isolate the triceps and prevent strain on your shoulders.
  • Lower the dumbbells in a controlled manner: As you extend your arms overhead, lower them slowly behind your head, keeping your upper arms stationary. This helps build strength in the triceps and ensures proper form.

When to Use It

  • Triceps Overhead Extension for toning and building upper arm muscles during a home workout routine with limited equipment.
  • Dumbbell Overhead Tricep Extension in a workout focused on isolation exercises for the triceps.
  • Including Dumbbell Triceps Overhead Extension in a chest day workout to target the triceps for balanced upper body development.
  • Keep track of your Workout History and improve over time!
Dumbbell Triceps Overhead - Frequently Asked Questions
Answers to common questions about dumbbell triceps overhead for effective training.

The primary muscles worked are the triceps, particularly the long and lateral heads.

A typical range is 3-4 sets of 8-12 reps per set, adjusting based on your fitness level and goals.

Choose a weight that allows you to perform the desired number of reps while maintaining proper form.

Start with the dumbbells at shoulder height, extend your arms overhead, and lower them back to the starting position.

While you can perform the exercise standing or seated, using a bench allows you to isolate the triceps more effectively.

Tips

When using heavier weights, it's important to keep your core tight to avoid overarching your lower back. You can also do this exercise with one arm at a time to focus on each tricep individually.

More dumbbell exercises More arms exercises