Dumbbell Overhead Tricep Extension
The dumbbell overhead tricep extension is a two-hand extension where you lower one dumbbell behind your head and press it back up. It isolates the triceps, with a strong stretch on the long head. Using both hands on one dumbbell lets you load heavier than the single-arm version.
Muscles worked
The dumbbell overhead tricep extension trains the triceps.
Primary
Weekly sets for triceps
Hard sets per week that Swole.fit plans for triceps, counting every exercise that trains it. Start a cycle near the growth line and climb toward the recovery limit before a deload.
How to do the dumbbell overhead tricep extension
- 01Sit on a bench with back support and hold one dumbbell overhead, both hands cupping the inner plate.
- 02Keep your elbows close to your head and pointed forward, and brace your core.
- 03Lower the dumbbell behind your head by bending your elbows until your forearms go below parallel.
- 04Pause in the stretch, then extend your elbows to press the dumbbell back overhead.
Coaching cues
- Elbows in, pointing forward
- Ribs down, back on the pad
- Stretch deep, lock out fully
Common mistakes
- Flaring the elbows out wide moves work away from the triceps, so keep them close to your head.
- Pressing the dumbbell forward like a pullover brings in the lats, so move only at the elbows.
- Holding the dumbbell loosely overhead is unsafe, so cup the inner plate firmly with both palms.
How Swole.fit programs it
Log it once and the app plans the next session for you.
- Most sets land between 8 and 15 reps, the range the plan steers isolation work toward for size.
- Week one starts around 2 to 3 reps in reserve. Each week you train a little closer to failure, ending around 0 to 1 in reserve before a deload week.
- Hit the top of the range on every set and the next session adds the smallest real jump in weight, rounded to the plates, dumbbells or stack you actually have.
- Sets for this exercise count toward your weekly volume for every muscle it trains: a full set for the primary muscles, half a set for the helpers.
The full method, with the maths, is in how mesocycles work.
Dumbbell Overhead Tricep Extension alternatives
Same muscles, different tool. Swap in one of these when the equipment is taken or your joints want a change.
Free programs that use it
Ready-made splits from the Swole.fit library. Pick one and the app runs the progression.
- Arm Blaster3 days a week, biceps, triceps, shoulders
- Push Power3 days a week, chest, triceps
- Arm & Delt Destroyer4 days a week, biceps, triceps, shoulders
- Arms Race4 days a week, biceps, triceps
- Push Specialization4 days a week, chest, triceps
- Arm & Boulder Shoulders5 days a week, biceps, triceps, shoulders
Log it. Let the app plan the next one.
Track your dumbbell overhead tricep extension free. Swole.fit picks the next weight, counts your weekly sets and tells you when to deload.