Tricep Overhead Extension

Alternatives

• Banded Overhead Tricep Extension
• Skull Crushers
• Kettlebell Tricep Kickbacks

Summary

The tricep overhead extension stretches and targets the long head of the triceps for complete arm development. It’s a classic isolation movement that can be done with a dumbbell, kettlebell, or band.

Benefits of the Tricep Overhead Extension

• Emphasises the long head of the triceps
• Increases arm size and strength
• Stretches the muscle under load
• Can be done standing or seated
• Complements pressing movements

Tricep Overhead Extension Muscles Worked

• Primary: Triceps Brachii (Long Head)
• Secondary: Core (stabiliser)

Instructions

1. Stand or sit tall holding a dumbbell or kettlebell with both hands
2. Extend your arms overhead, elbows close to your ears
3. Lower the weight behind your head by bending at the elbows
4. Keep elbows pointing forward and avoid flaring
5. Extend your arms back to the top, squeezing the triceps
6. Maintain core engagement throughout
7. Repeat for the desired number of reps

Common Mistakes

1. Flaring elbows wide
2. Arching the lower back
3. Using shoulders to lift instead of elbows
4. Letting weight drift behind the head too far
5. Rushing through the movement