Overhead Triceps Extension

A single-weight press from behind the head — isolates the triceps through their longest range.

Setup

Stand or sit tall holding one dumbbell with both hands cupped under the top plate, arms extended overhead, elbows close to the ears.

How to do it

1. Lower the weight slowly behind your head by bending only the elbows.
2. Keep the elbows pointing forward and squeezed in — they will want to flare.
3. Stop when you feel a full stretch in the triceps, then press back to straight arms.
4. Keep the ribs down and core braced — don't arch the lower back to cheat.

Common mistakes

• Flaring the elbows wide, turning it into a shoulder movement.
• Arching the back as the weight goes behind the head.
• Bouncing out of the bottom stretch instead of controlling it.

Scale it

Easier: Use a lighter weight, or do it seated with back support.

Harder: Slow 3-second lowering, or single-arm with a lighter dumbbell.

Pairs well with