Arms · Isolation Exercise
Overhead Triceps Extension
The Overhead Triceps Extension is an isolation exercise that primarily trains the Triceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Dumbbell / Cable / Band
Beginner
Muscles worked
Triceps — primary
How to perform the Overhead Triceps Extension
1
Set up
Elbows pointing up, dumbbell or rope behind the head.
2
Execute
Extend to lockout — elbows stay pointed up, not flared.
3
Form check
Lower under control to a full stretch.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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