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Overhead tricep extension: form and programming

Pushdowns hit the triceps short; overhead extensions hit them long — and the long head only grows when it is loaded in a stretch.

Muscles worked: Triceps long head, Triceps lateral head

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How to do it

  1. Sit or stand tall with the ribs down so the lower back does not arch.
  2. Take one heavy dumbbell in both hands, or a rope on a low cable, and press it overhead.
  3. Lower behind the head by bending the elbows only, until you feel a deep stretch.
  4. Keep the upper arms pointing at the ceiling the whole way.
  5. Drive back to a full lockout and squeeze before the next rep.

Mistakes to avoid

  • Flaring the elbows wide, which shifts load to the shoulders.
  • Arching the lower back to hold the weight overhead.
  • Going too heavy — the long head responds to range, not ego load.

Sets and reps

GoalPrescription
Size3 sets of 10–15 reps, 60–90s rest
Elbow-friendly3 sets of 15 with a rope and a 3-second lower
PairingSuperset with pushdowns for a complete triceps day

Swaps and alternatives

  • Skull crusher — Similar stretch lying down, easier to brace.
  • Cable overhead extension — Constant tension through the stretch.
  • Single-arm dumbbell extension — Fixes side-to-side differences.

Common questions

What people ask about overhead tricep extension

This guide covers overhead tricep extension form, how to do overhead tricep extensions correctly, overhead tricep extension muscles worked, overhead tricep extension sets and reps for muscle growth, dumbbell, cable or ez bar triceps long head exercise and the swaps to run when a rack or bench is taken.

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