Triceps
Overhead Dumbbell Extension
The Overhead Dumbbell Extension is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 46%, triceps (lateral head) 22% and triceps (medial head) 18%.
Also known as: dumbbell overhead extension, single arm dumbbell overhead extension
How to do it
- Stand with feet hip-width and hold one dumbbell vertically with both hands cupped under the top plate.
- Press it overhead until your arms are straight and the dumbbell is above your head.
- Keep the upper arms close to your ears with the elbows pointing forward.
- Bend the elbows to lower the dumbbell behind your head until the forearms pass parallel.
- Straighten the elbows to raise the dumbbell back overhead.
Tips
- Tighten the glutes and abs so the ribs stay down.
- Lower under control and feel the stretch before you press back up.
Common mistakes
- Leaning back to push the weight up.
- Letting the elbows spread wide as the dumbbell drops.
Muscles worked by the Overhead Dumbbell Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Overhead Dumbbell Extension alternatives
Same equipment
Different equipment
No equipment
Make it harder
- Low Cable Overhead Extension
- Overhead EZ Bar Extension
- Straight Bar Overhead Tricep Extension
- French Press
Similar exercises
Frequently asked questions
What muscles does the Overhead Dumbbell Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Overhead Dumbbell Extension good for beginners?
Yes. The Overhead Dumbbell Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Overhead Dumbbell Extension?
For example the Band Overhead Tricep Extension, Kettlebell Tricep Extension and Low Cable Overhead Extension. They train mostly the same muscles, some with different equipment.
How do you make the Overhead Dumbbell Extension harder?
Add weight or reps, or move on to the Low Cable Overhead Extension and Overhead EZ Bar Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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