Overhead Tricep Extension

Why it matters

Because the arm is positioned overhead, this exercise puts the long head of the tricep — the portion that crosses the shoulder joint — into a deeper stretch than pushdown variations, where the arm stays at your side. Training the tricep through this extended range can address development that pushdown-style exercises alone tend to miss.

How to do it

1. Hold a dumbbell with both hands, or an EZ bar, overhead. Arms extended straight up, standing or seated with a braced core.
2. Lower the weight behind your head. Bend only at the elbows, keeping your upper arms close to your ears and stationary.
3. Lower until you feel a deep stretch. Stop before any shoulder discomfort — the stretch should be felt in the tricep, not the joint.
4. Extend back to the starting position. Straighten your arms fully, keeping the upper arms still throughout.

Common mistakes

• Letting the elbows flare outward. Flaring elbows during the movement reduces the isolation and can strain the shoulder.
• Using too much weight for a controlled stretch. This exercise depends on a controlled, deep range of motion — heavy weight that limits that range defeats the purpose.
• Arching the back to manage a heavy weight. If you're arching to keep the weight overhead, the load is too heavy for strict form.
• Moving too quickly through the stretch. The lengthened position at the bottom is where much of this exercise's value comes from — rushing through it reduces the benefit.

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