How to Do Overhead Dumbbell Triceps Extensions

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The bicep and the tricep are like the yin and yang — if you overdevelop one and not the other, it looks weird at the beach.

Warning
In case you drop the weights, make sure no one is standing behind you, other than a spotter. Always consult a physician when attempting any exercise program.

Step 1: Sit on edge of bench
Sit on the edge of the bench with your feet about shoulder width apart, holding the end of the dumbbell in both hands.

Tip
For a full-body exercise, stand with your feet shoulder width apart; you'll engage your torso stabilizers to hold you steady and upright—and you'll burn more fat.

Step 2: Lift dumbbell overhead
Keeping your back straight, smoothly lift the dumbbell overhead until your arms are straight but not locked. The dumbbell should hang from your hands.

Step 3: Lower dumbbell behind you
Slowly lower the dumbbell behind you until your forearms are parallel to the floor—keep your elbows pointed forward.

Tip
To spot someone doing this lift, stand behind them and place your palms under the dumbbell. If they struggle, nudge the dumbbell up.

Step 4: Repeat
Repeat the lift until you can't maintain proper form—either your back starts to arc, you can't raise the dumbbell even with a spotter's help, or your face turns red and you start to grunt "Help."

Did You Know?
The word triceps comes from the Latin for "three headed," because it's actually a group of three muscles.