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Instructions
- Sit or lie on a flat bench holding a dumbbell with both hands above your head, arms fully extended.
- Lower the dumbbell slowly behind your head by bending your elbows, keeping your upper arms still.
- Stop when your forearms are just below parallel to the floor.
- Press the dumbbell back up by extending your elbows to the starting position.
- Repeat for the desired number of reps.
Technical Tips
- Keep elbows tucked and pointing forward throughout the movement.
- Avoid arching your lower back—engage your core.
- Move only the forearms; the upper arms should remain stationary.
Breathing Tips
- Inhale as you lower the dumbbell behind your head.
- Exhale as you press the dumbbell back to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis or joint inflammation
- Lower back pain or lumbar instability
The Triceps vertical dumbbell extension is an effective strength training exercise that isolates and builds the triceps muscles, particularly the long head. By extending the dumbbell overhead, this movement ensures a full range of motion and deeper engagement of the triceps compared to horizontal variations. It’s commonly used in bodybuilding and fitness programs to enhance arm size, definition, and upper body pushing power. The exercise can be performed seated or lying on a bench to increase stability and focus on form. It's ideal for intermediate lifters aiming to improve triceps strength and achieve muscular balance in upper arm development. The controlled motion also supports joint health when performed with proper technique and load management.
What muscles do overhead dumbbell triceps extensions work?
Overhead dumbbell triceps extensions primarily target the triceps, especially the long head, while also engaging the shoulders and stabilizing muscles for support.
Should I do seated or standing triceps extensions?
Seated extensions offer better stability and reduce lower back strain, making them ideal for beginners and strict form, while standing versions activate more core muscles.
Is this exercise good for building bigger arms?
Yes, the overhead triceps extension is excellent for arm hypertrophy as it targets the triceps, which make up a large portion of upper arm mass.
Can I do this exercise with one dumbbell or two?
It can be performed with one dumbbell held with both hands, or with a dumbbell in each hand for unilateral training to correct imbalances.
How heavy should the dumbbell be for triceps extensions?
Choose a weight that allows you to complete 8–12 reps with proper form—avoid excessively heavy weights that compromise elbow or shoulder alignment.