Overhead Tricep Extension

Muscles worked by the Overhead Tricep Extension

Primary

TricepsTriceps Brachii

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Overhead Tricep Extension

1. Stand or sit holding a dumbbell overhead with both hands.
2. Lower the dumbbell behind your head by bending your elbows.
3. Extend your arms back to the starting position.
4. Keep your elbows close to your head throughout.
5. Repeat.

Form tips

• Keep your ribs down and avoid arching your lower back.
• Lower until you feel a deep stretch in your triceps.
• Check your grip is secure before lowering the dumbbell behind your head.

At a glance

Overhead Tricep Extension in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dumbbell Tricep Extension
• Banded Triceps Stretch
• Bench Dips
• Cable Tricep Kickback
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "overhead-tricep-extension",
  "name_en": "Overhead Tricep Extension",
  "name_de": "Überkopf-Trizepsstreckung",
  "name_es": "Extensión de Tríceps por Encima de la Cabeza",
  "description_en": "An isolation exercise for the triceps emphasizing the long head.",
  "description_de": "Eine Isolationsübung für den Trizeps mit Schwerpunkt auf dem langen Kopf.",
  "description_es": "Un ejercicio de aislamiento para el tríceps que enfatiza la cabeza larga.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "overhead-tricep-extension",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand or sit holding a dumbbell overhead with both hands.",
    "Lower the dumbbell behind your head by bending your elbows.",
    "Extend your arms back to the starting position.",
    "Keep your elbows close to your head throughout.",
    "Repeat."
  ],
  "instructions_de": [
    "Steh oder sitz und halte eine Kurzhantel mit beiden Händen über den Kopf.",
    "Senke die Kurzhantel hinter den Kopf, indem du die Ellenbogen beugst.",
    "Strecke die Arme zurück in die Ausgangsposition.",
    "Ellenbogen während der gesamten Bewegung nah am Kopf halten.",
    "Wiederhole."
  ],
  "instructions_es": [
    "De pie o sentado, sostén una mancuerna por encima de la cabeza con ambas manos.",
    "Baja la mancuerna detrás de la cabeza doblando los codos.",
    "Extiende los brazos de vuelta a la posición inicial.",
    "Mantén los codos cerca de la cabeza durante todo el ejercicio.",
    "Repite."
  ],
  "tips_en": [
    "Keep your ribs down and avoid arching your lower back.",
    "Lower until you feel a deep stretch in your triceps.",
    "Check your grip is secure before lowering the dumbbell behind your head."
  ],
  "tips_de": [
    "Halte die Oberarme senkrecht und ruhig, nur die Unterarme bewegen sich.",
    "Vermeide ein Hohlkreuz, indem du Bauch und Gesäß anspannst.",
    "Senke die Hantel so tief, dass du eine deutliche Dehnung im Trizeps spürst."
  ],
  "tips_es": [
    "Mueve solo los antebrazos y mantén quieto todo lo demás.",
    "Evita arquear la zona lumbar cuando la mancuerna baje.",
    "Agarra la mancuerna por debajo del disco superior con ambas palmas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/overhead-tricep-extension-start.webp",
      "peak": "images/flat/overhead-tricep-extension-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "overhead-tricep-extension");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.