intermediate · arms
Overhead Triceps Extension
Long-head biased triceps stretch—dumbbell, cable, or EZ-bar.
Quick answer
Hold a weight overhead, bend the elbows to lower behind the head, then extend back to lockout without flaring the ribs.
Overhead extensions load the long head nicely because of the shoulder position. Start light—shoulders and elbows will tell you if the setup is wrong.
Form cues
- Upper arms stay close to the ears
- Soft knees; braced core
- Full lockout without slamming
Common mistakes
- Elbows flaring wide
- Arching to move heavier loads
- Cutting the stretch short
Programming notes
3 × 10–15. Cable versions keep nicer tension at the top.
dumbbellcable