Overhead Triceps Extension

The overhead triceps extension is an isolation strength exercise for the triceps, with extra emphasis on the long head that runs along the back of the upper arm. You can do it with a dumbbell or a cable, using both arms at once.

Stand with your feet about shoulder-width apart, ribs down, and core gently braced. Hold one dumbbell with both hands around one end, or take a cable handle, and raise your arms straight overhead. Your elbows should point forward and stay close to your head.

Bend your elbows and lower the weight behind your head in a smooth arc. Go only as far as you feel a deep stretch in the long head of your triceps while your elbows keep pointing forward. Then straighten your arms and extend to full lockout. Repeat for reps.

Inhale as you lower the weight and exhale as you straighten your arms. Keep your ribs and lower back from arching. To make it easier, use a lighter weight or a shorter range of motion. To make it harder, slow down the lowering phase or use a cable for steady tension. If your elbows or shoulders bother you, reduce the load and stay in a pain-free range.

Fault: Elbows flare out to the sides. Fix: Keep your elbows pointing forward and close to your head throughout the set, as if they are sliding up and down a wall.

Fault: Lowering the weight too far and losing elbow position. Fix: Stop when you feel a deep stretch in the long head of your triceps; do not let your elbows drift backward or outward just to get more range.

Fault: Cutting the rep short at the top. Fix: Finish each rep by extending to full lockout so your triceps fully contract, then lower under control.