Exercise · vertical push
Overhead dumbbell tricep extension
Overhead dumbbell tricep extension is a beginner-friendly vertical push movement that trains triceps, done with dumbbells. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 10–15 reps, tempo 2-0-1.
The most common mistake is elbows flaring wide and lower back arching. If dumbbells or the movement itself doesn't suit you, Cable tricep pushdown or Bench dip or Diamond push-up cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hold one dumbbell overhead with both hands | एक डम्बल दोनों हाथों से सिर के ऊपर |
| 2 | Lower behind the head, elbows pointing forward | सिर के पीछे नीचे करो, कोहनी आगे |
| 3 | Extend fully without flaring elbows | पूरा ऊपर करो, कोहनी बाहर मत जाने दो |
Equipment & who it fits
Needs dumbbells, rated beginner, held back for shoulder issues. Search "overhead dumbbell tricep extension" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Overhead dumbbell tricep extension work?
- Overhead dumbbell tricep extension primarily trains triceps, using a vertical push pattern with dumbbells.
- What's the most common mistake with Overhead dumbbell tricep extension?
- Elbows flaring wide and lower back arching
- What can I do instead of Overhead dumbbell tricep extension?
- The closest substitutes in this database are tricep pushdown, bench dip, diamond pushup, which train the same pattern with different equipment.