Upper arms

Overhead Tricep Extension

Extending your elbows with your arms overhead: the best way to train the long head of the triceps, its biggest part.

Also known as: overhead triceps extension, cable overhead extension, French press standing

Level
Beginner
Equipment
Dumbbell
Type
Isolation
Movement

Muscles worked

Overhead Tricep Extension muscle map: triceps highlighted on the front and back of the body

How to do it

  1. Facing away from the pulley, hold the rope overhead with your elbows pointing forward.
  2. Step forward with your torso leaning slightly.
  3. Extend your arms forward and up without moving your elbows.
  4. Return slowly until you feel your triceps stretch behind your head.

Form cues

  • Elbows close to your head and still.
  • The stretch is the key part; don't cut it short.
  • Ribs down so you don't arch your back.

Common mistakes

  • Flaring your elbows wide: your shoulder takes over some of the work.
  • Arching your lower back: brace your abs.
  • Short reps: lower until you feel the stretch.

Sets and reps

3 sets of 10-15 reps with 60-90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the overhead tricep extension.

  • Standing dumbbell extension

    One dumbbell held in both hands overhead.

    Dumbbell · Beginner

    How to do it

    1. Stand holding a dumbbell in one hand overhead.
    2. Lower the dumbbell behind your head by bending your elbow.
    3. Extend your arm back to the starting position.
    4. Keep your elbow close to your head.
    Primary
    Triceps

  • Seated dumbbell extension

    Seated with back support: more stable for your back.

    Dumbbell · Beginner

    How to do it

    1. Sit on a bench with a dumbbell held overhead in both hands.
    2. Keep your upper arms vertical next to your ears.
    3. Lower the dumbbell behind your head by bending your elbows.
    4. Extend your arms to press the dumbbell back overhead.
    5. Squeeze your triceps at the top.
    Primary
    Triceps
    Secondary
    Front Delts

  • Single-arm overhead extension

    One arm at a time to focus on each triceps.

    Dumbbell · Beginner

    How to do it

    1. Stand or sit holding a dumbbell in one hand overhead, arm fully extended.
    2. The palm faces forward; the other hand can hold your waist or an upright for stability.
    3. Bend the elbow to lower the dumbbell behind the head in a controlled arc.
    4. Keep the upper arm vertical and close to the head throughout.
    5. Extend the elbow to return the dumbbell overhead.
    6. Complete all reps on one side, then switch.
    Primary
    Triceps
    Secondary
    Obliques

  • Barbell overhead extension

    More weight, but harder on shoulders and elbows.

    Barbell · Intermediate

    How to do it

    1. Load a barbell with an appropriate weight and stand or sit with a neutral spine.
    2. Grip the barbell with an overhand, shoulder-width grip, and press it overhead.
    3. Slowly lower the barbell behind your head by flexing your elbows, keeping your upper arms stable.
    4. Extend your elbows to press the barbell back to the starting overhead position, squeezing your triceps.
    5. Maintain control throughout the movement, avoiding momentum.
    Primary
    Triceps

  • EZ-bar overhead extension

    A more comfortable grip than a straight bar.

    EZ Curl Bar · Intermediate

    How to do it

    1. Stand or sit holding an EZ-bar overhead with an overhand grip on the inner bends.
    2. Arms fully extended, bar above the head.
    3. Bend only the elbows to lower the bar behind the head in an arc.
    4. Keep the upper arms vertical and close to the head; only the forearms move.
    5. Extend the elbows to return the bar overhead.
    Primary
    Triceps

  • Kettlebell overhead extension

    Held by the handle horns.

    Kettlebell · Intermediate

    How to do it

    1. Stand or sit holding a kettlebell by the horns (upside down) with both hands overhead.
    2. Arms fully extended, bell above the head.
    3. Bend only the elbows to lower the bell behind the head in a controlled arc.
    4. Keep the upper arms vertical and close to the head; only the forearms move.
    5. Extend the elbows to return the bell overhead.
    Primary
    Triceps

  • Suspension trainer extension

    Using your bodyweight leaning forward.

    Suspension Trainer · Intermediate

    How to do it

    1. Stand facing the anchor point, holding the TRX handles with an overhand grip, palms facing down.
    2. Lean forward, extending your arms straight out in front of you at shoulder height, creating tension in the straps.
    3. Keeping your elbows high and fixed, bend them to lower your body by letting your hands move towards your temples.
    4. Extend your elbows forcefully to push your body back to the starting position, squeezing your triceps.
    5. Maintain a rigid plank position throughout the movement, engaging your core and glutes.
    Primary
    Triceps

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Why do overhead extensions?

With your arm overhead, the long head of the triceps works in a stretch, which grows it more than arms-down exercises.

Cable or dumbbell?

Both work. Cables keep more tension and are easier to set up; dumbbells work anywhere.

My elbow hurts, what should I do?

Try the rope on a cable, use less weight and don't force the bottom stretch.

What muscles do the overhead tricep extension work?

They mainly work the triceps.

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