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Overhead Dumbbell Extension guide
The Overhead Dumbbell Extension is a beginner-level isolation dumbbell exercise that primarily targets the Triceps (Long Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the overhead dumbbell extension work?
The Overhead Dumbbell Extension primarily trains the Triceps (Long Head), with the triceps as the target group. Train it as part of a balanced triceps routine.
How do you do the overhead dumbbell extension?
To do the Overhead Dumbbell Extension: set up at the dumbbell with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (long head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the dumbbell with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (long head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common overhead dumbbell extension mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Overhead Dumbbell Extension alternatives
Overhead Dumbbell Extension FAQ.
What muscles does the Overhead Dumbbell Extension work?
The Overhead Dumbbell Extension primarily targets the Triceps (Long Head), training the Triceps as the main muscle group.
Is the Overhead Dumbbell Extension a compound or isolation exercise?
The Overhead Dumbbell Extension is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Overhead Dumbbell Extension?
You need a dumbbell. Difficulty is rated beginner.
What are good alternatives to the Overhead Dumbbell Extension?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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