Dumbbell Overhead Extension (Standing)
Execution Guide
- Stand with feet shoulder-width apart, holding one dumbbell overhead with both hands.
- Grip the dumbbell by the top plate with both palms.
- Keep your upper arms close to your ears.
- Bend your elbows to lower the dumbbell behind your head.
- Extend your arms to press the dumbbell back overhead.
Range of Motion
Dumbbell behind the head to full arm extension overhead.
Common Mistakes to Avoid
- ×Flaring the elbows outward
- ×Arching the lower back
- ×Not achieving a full stretch at the bottom
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Stretch and load the long head of the triceps for complete development
Difficulty
Beginner
Burn (10m)
25-40
Equipment
Dumbbell
Anatomy
Primary
Triceps (Long Head)
Secondary
Core