- EquipmentDumbbell
- PatternIsolation
- Reps8 to 15 reps
- Joint loadNone flagged
Sit or stand holding one dumbbell with both hands under its top end, arms straight overhead.
First cueKeep the elbows pointing up.
How to do the Dumbbell Overhead Extension
Set up. Sit or stand holding one dumbbell with both hands under its top end, arms straight overhead.
- Bend your elbows to lower the dumbbell behind your head.
- Stop at a comfortable stretch.
- Straighten your arms to lift it back up.
Form cues
- Keep the elbows pointing up.
- Keep the ribs down.
- Move slowly at the bottom.
Common mistakes
- Flaring the elbows out.
- Arching the back.
Muscles worked
Main target: Triceps. The triceps covers the back of the upper arm in three heads. It straightens the elbow, so it works in every press and push-up.
The catalog names no other muscle it works on the way.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Dumbbell Overhead Extension, from the same catalog the StatBlockFit app logs.
- Dumbbell Curl Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Dumbbell Bench Press Same push session: it trains the chest.
- Dumbbell Shoulder Press Same push session: it trains the front delts.
A complete workout around it
4 movements, the Dumbbell Overhead Extension first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Dumbbell Overhead Extension 3 × 8 to 15 reps
- Dumbbell Curl 3 × 8 to 15 reps
- Dumbbell Bench Press 3 × 6 to 15 reps
- Dumbbell Shoulder Press 3 × 6 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Diamond Push-Up
Bodyweight
Gym or cable swap
Triceps Pushdown
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Triceps Pushdown.
Other variations of the Triceps Pushdown: Overhead Cable Extension, Machine Triceps Extension, Single-Arm Cable Pushdown and Cable Kickback.
Do before it: Shoulder Dislocate (shoulder range) and Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Dumbbell Overhead Extension is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Dumbbell Overhead Extension?
Set up: Sit or stand holding one dumbbell with both hands under its top end, arms straight overhead. Steps: 1. Bend your elbows to lower the dumbbell behind your head. 2. Stop at a comfortable stretch. 3. Straighten your arms to lift it back up. Form cues: Keep the elbows pointing up. Keep the ribs down. Move slowly at the bottom. Common mistakes: Flaring the elbows out. Arching the back.
What muscles does the Dumbbell Overhead Extension work?
It trains the triceps; the catalog names no other muscle it works on the way.
What can I do instead of the Dumbbell Overhead Extension?
At home: Diamond Push-Up. In a gym: Triceps Pushdown. Each trains the same main muscle.
What should I pair the Dumbbell Overhead Extension with?
Good partners in the same workout are Dumbbell Curl, Dumbbell Bench Press and Dumbbell Shoulder Press.
How heavy should the Dumbbell Overhead Extension be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.