Arms · Dumbbell, cable or EZ bar
Overhead tricep extension: form and programming
Pushdowns hit the triceps short; overhead extensions hit them long — and the long head only grows when it is loaded in a stretch.
Muscles worked: Triceps long head, Triceps lateral head
How to do it
- Sit or stand tall with the ribs down so the lower back does not arch.
- Take one heavy dumbbell in both hands, or a rope on a low cable, and press it overhead.
- Lower behind the head by bending the elbows only, until you feel a deep stretch.
- Keep the upper arms pointing at the ceiling the whole way.
- Drive back to a full lockout and squeeze before the next rep.
Mistakes to avoid
- Flaring the elbows wide, which shifts load to the shoulders.
- Arching the lower back to hold the weight overhead.
- Going too heavy — the long head responds to range, not ego load.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 3 sets of 10–15 reps, 60–90s rest |
| Elbow-friendly | 3 sets of 15 with a rope and a 3-second lower |
| Pairing | Superset with pushdowns for a complete triceps day |
Swaps and alternatives
- Skull crusher — Similar stretch lying down, easier to brace.
- Cable overhead extension — Constant tension through the stretch.
- Single-arm dumbbell extension — Fixes side-to-side differences.
Common questions
Keep training
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