What should I feel during Overhead DB tricep extension?

Long head tricep stretched and loaded — no elbow flare, wrists stay neutral.

What are common mistakes with Overhead DB tricep extension?

Elbows flaring wide instead of pointing forward; Wrists breaking under load; Short ROM above parallel

How do I progress Overhead DB tricep extension?

Increase weight or switch to single-arm version.

What can I do instead of Overhead DB tricep extension?

Skull crusher (EZ-bar), Tricep pushdown (rope), JM press

Overhead DB tricep extension

Seated or standing, DB overhead two-handed, lower behind head, press up.

family=overhead tricep extensionpattern=elbow extensionforce=pushmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

tricepsPRIME

long head tricep68

Primary: triceps
Supporting: long head tricep

Mechanics

Pattern: elbow extension
Equipment: dumbbell
Geometry: Variable Range
Target feel: Long head tricep stretched and loaded — no elbow flare, wrists stay neutral.
Progression: Increase weight or switch to single-arm version.
Regression: Lighter DB and reduce range until elbow control is stable.

Watch for

Elbows flaring wide instead of pointing forward
Wrists breaking under load
Short ROM above parallel

Equipment context

Dumbbells allow a longer range of motion and independent arm movement, which can reveal side-to-side differences.

Substitutions

See all 36 triceps exercises in the Atlas

Progression ladder

Beginner / regression: Lighter DB and reduce range until elbow control is stable.
Standard: Overhead DB tricep extension
Advanced / progression: Increase weight or switch to single-arm version.

Atlas metrics

Movement pattern: elbow extension
Primary target: triceps
Supporting muscles: long head tricep
Equipment: dumbbell
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Overhead DB tricep extension?: Seated or standing, DB overhead two-handed, lower behind head, press up.
What should I feel during Overhead DB tricep extension?: Long head tricep stretched and loaded — no elbow flare, wrists stay neutral.
What are common mistakes with Overhead DB tricep extension?: Elbows flaring wide instead of pointing forward; Wrists breaking under load; Short ROM above parallel
How do I progress Overhead DB tricep extension?: Increase weight or switch to single-arm version.
What can I do instead of Overhead DB tricep extension?: Skull crusher (EZ-bar), Tricep pushdown (rope), JM press