How to perform a dumbbell overhead triceps extension with an animated image showing the move. Click on the picture to see the full sized animation.
- Cup one weight plate(s) on a dumbbell and hold it over your head with your arms extended and your elbows slightly bent.
- Lower your forearms until they are parallel to the floor or slightly lower.
- Pause, and then extend your forearms back to the starting position.
- Do not lock your elbows.
There are a lot of ways to isolate your triceps, and this is is a nice quick way that doesn’t involve a lot of space or equipment. You won’t need a pulley or a bench, just one dumbbell. The dumbbell should travel roughly straight up and down, although you can vary this a little by moving the dumbbell in a fluid arc. You can also hold two dumbbells over your head with your palms facing, and lower them straight back in a parallel motion. You can also use a barbell with a close underhand grip (overhand if you swung it all the way in front of your face, which you should not do!)