Setup
Perform the Dumbbell Overhead Tricep Extension using the following equipment:
- Dumbbells: Choose a pair of dumbbells with an appropriate weight for your fitness level.
Starting Position
Begin by standing or sitting on a bench with your back straight and core engaged.
Execution
Follow these steps to perform the Dumbbell Overhead Tricep Extension with proper form:
- Begin by standing or sitting on a bench with your back straight and core engaged.
- Hold a dumbbell in both hands with an overhand grip and extend your arms straight overhead, keeping your elbows close to your ears.
- Lower the dumbbell behind your head by bending your elbows, allowing them to flex.
- Keep your upper arms stationary and parallel to the ground throughout the movement.
- Pause briefly when the dumbbell is close to your upper back, then extend your arms to lift the dumbbell back to the starting position.
- Repeat the exercise for the desired number of repetitions, focusing on feeling the contraction in your triceps.
The Dumbbell Tricep Kickback primarily targets the following muscle group:
- Triceps: The muscles at the back of your upper arms responsible for arm extension and elbow stability.
Tips on doing this exercise
Follow these tips to optimize your Dumbbell Overhead Tricep Extension and maximize your tricep gains:
- Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
- Keep your upper arms stationary and close to your ears to target the triceps effectively.
- Engage your core muscles and maintain a stable posture throughout the movement.
- Control the motion, focusing on the eccentric (lowering) and concentric (lifting) phases of the exercise.
Common Mistakes
Avoid these common mistakes to ensure safe and effective execution of the Dumbbell Overhead Tricep Extension:
- Using excessive momentum: Avoid swinging the dumbbell or using your shoulders to lift the weight. Focus on controlled movements to isolate the triceps.
- Overextending your elbows: Stop the upward motion once your arms are fully extended to prevent strain on your elbow joints.
- Holding your breath: Remember to breathe steadily throughout the exercise to maintain proper oxygenation.
Recommended Ranges
- Beginners: Aim for 8-12 repetitions per set, performing 2-3 sets.
- Intermediate/Advanced: Aim for 10-15 repetitions per set, performing 3-4 sets.
