Dumbbell Overhead Triceps Extension
Hold one dumbbell overhead with both hands, lower behind the head, then extend the elbows to lockout.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the triceps, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Overhead Triceps Extension work?
- The Dumbbell Overhead Triceps Extension mainly works the triceps.
- What equipment do you need for the Dumbbell Overhead Triceps Extension?
- A dumbbell.
- How many sets and reps of the Dumbbell Overhead Triceps Extension?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Overhead Triceps Extension?
- Band Triceps Pushdown, Barbell Close-Grip Bench Press, Barbell JM Press and Barbell Pin Press work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Overhead Triceps Extension to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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