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.

  1. Cup one weight plate(s) on a dumbbell and hold it over your head with your arms extended and your elbows slightly bent.
  2. Lower your forearms until they are parallel to the floor or slightly lower.
  3. Pause, and then extend your forearms back to the starting position.
  4. 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!)