Triceps
Two Arm Dumbbell Overhead Extension
The Two Arm Dumbbell Overhead 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: seated dumbbell overhead extension, two arm tricep extension
How to do it
- Set a bench with an upright back and sit with your back against it, feet flat on the floor.
- Hold one dumbbell vertically with both hands cupped under the top plate and press it overhead.
- 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
- Keep your back against the pad so the ribs stay down.
- Pause briefly in the stretch at the bottom.
Common mistakes
- Arching away from the backrest to push the weight up.
- Letting the elbows spread wide.
Muscles worked by the Two Arm Dumbbell Overhead 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.
Two Arm Dumbbell Overhead 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 Two Arm Dumbbell Overhead Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Two Arm Dumbbell Overhead Extension good for beginners?
Yes. The Two Arm Dumbbell Overhead 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 Two Arm Dumbbell Overhead 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 Two Arm Dumbbell Overhead 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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