Overhead triceps extension
Extend the elbows with one dumbbell held overhead to train the long head of the triceps.
- Muscle group: Arms
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: Dumbbell triceps extension, French press, Tricepsstræk over hovedet
How to do it
- Hold one dumbbell with both hands overhead, ribs down and glutes braced.
- Bend only the elbows to lower the weight behind your head.
- Straighten the arms without letting the elbows flare wide.
Common mistakes
- Arching the lower back as the weight lowers.
- Elbows drifting far out to the sides.
Alternatives
Watch a video demonstration on YouTube
“✅ The PERFECT Overhead DB Tricep Extension” by Andrew Kwong (DeltaBolic) (opens YouTube)
Used in the programmes
- Push / pull / legs 6-day6 days a week
- Home dumbbell conditioning3 days a week
- Hypertrophy 4-day split4 days a week
- Arms focus (gym)3 days a week
- Arms focus (home, dumbbells)3 days a week
- Chest focus (home, dumbbells)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.