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The Overhead Triceps Extension is an upper body exercise that primarily targets the triceps. This is an isolation exercise which is well suited to beginner lifters.



  • Lift a dumbbell over your head and then lower it behind your head with one hand, placing the other hand on the opposite elbow.
  • Squeeze your triceps muscles to lift the dumbbell overhead and extend your arm (avoid locking out the elbow at the top).
  • Slowly lower the dumbbell back to the starting position, extending all the way to the bottom to get a good stretch in your triceps.
  • Tense your glutes and abs to avoid over-arching your back.

Arm Muscle Diagram.

Arm Muscles