Overhead Triceps Extension

Two-thirds of your upper arm is triceps, and the biggest chunk of that — the long head — only gets fully stretched with your arms overhead. That's this exercise's whole job.

Tips

• Hold one dumbbell with both hands, cupped under the top plate, arms extended overhead.
• Keep elbows narrow and pointed at the ceiling — they stay put while the forearms do the moving.
• Lower behind your head until you feel a deep triceps stretch, then extend back up without moving the upper arms.
• Ribs down, abs on — don't let the lower back arch as the weight goes back.
• Seated with back support is the strictest version; standing works once you can stay honest.

Common Mistakes

• Elbows flaring wide — the movement becomes a weird press and the stretch disappears. Squeeze them toward your ears.
• Cutting the stretch short — the bottom position is the entire reason to do this exercise. Lower until it pulls.
• Arching the back — compensating for tight shoulders by bending the spine. Brace, or do it seated.
• Bouncing out of the bottom — the long head is under maximum stretch down there; yanking invites elbow pain. Smooth reversal.