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As a longtime fan of tricep exercises, I can tell you—there’s nothing quite like the feeling of strong, toned arms. Your triceps are essential for everyday strength, and let’s be honest, it’s empowering to feel muscle definition in your upper arms. I love how tricep-focused moves not only help you look stronger but also support joint health and everyday function.

One of my all-time favorite moves to target the triceps? Overhead tricep extensions. This exercise is a game-changer, especially for working the long head of the tricep—that’s the part of your arm that often gets neglected in other moves. And the best part? You’ll start seeing results fast if you stay consistent.

If you’re ready to wave goodbye to “bat wings” or sagging arms that often sneak up as we age, this exercise is for you. Strength training is your best friend, and overhead tricep extensions are a key player in the game in keep your upper arms strong.

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Table of Contents

Tricep Overhead Extension Instructions

This is an isolation exercise that zeroes in on the backside of your upper arms using dumbbells to build strength and tone. It’s a simple but super effective move that targets the triceps—especially that long head—for strong, sculpted arms at any age.

Let’s break it down so you can feel confident doing this at home or at the gym.

You’ll Need:

  • A single dumbbell or two lighter dumbbells
  • Optional: Chair or bench for support

Instructions:

  1. Start standing or seated with your feet hip-width apart, core engaged, and spine tall.
  2. Hold a dumbbell with both hands, gripping the handle with palms facing up (like you’re cupping the top of the dumbbell). Raise it over your head, fully extending your arms so the dumbbell is directly above you.
  3. Keep your elbows close to your ears—this is key to targeting the triceps and avoiding shoulder strain.
  4. Slowly bend your elbows, lowering the dumbbell behind your head towards your upper back. Keep your upper arms stable and elbows pointing up.
  5. Once you reach a 90-degree bend at the elbows (or as far as your flexibility allows), pause briefly, then extend your arms back up, squeezing your triceps at the top.

Reps:

  • Aim for 12–15 repetitions and complete 2–3 sets.
  • Choose a weight that challenges you but still allows for good form—you should feel the burn in your triceps by the last few reps.

Pro Tips:

Consistency is key. Incorporate this move 2-3 times per week for best results.

Don’t let your elbows flare out—this reduces the effectiveness and can strain your shoulders.

If you feel discomfort in your neck or shoulders, try lighter weights or switch to kickbacks or tricep dips as alternatives.

If you feel any discomfort in the lower back, stagger your feet to a split stance position: one foot slightly in front of the other.

Tips for Doing Overhead Tricep Extensions

  • Start with lighter weights! It is extremely important you learn how to do this move properly and with full range of motion. Add heavier weights as you feel more confident in your ability to do the exercise with proper form. You can also try a resistance band tricep extension.
  • Tricep overhead extensions can be part of an overall body workout, or you can pair them with other great tricep exercises..
  • Combining overhead tricep extensions with exercises such as the tricep kickback is a powerhouse way to keep your arms tight, sculpted, and ready for anything! In addition, check out our workout Top 6 Moves To Prevent Flabby Arms.

Benefits of Tricep Overhead Extension

Tricep Overhead Extension

There are many reasons you should incorporate tricep overhead extension into your workouts. Here are just a few:

Strengthens Triceps

The tricep overhead extension is a great upper body move! Using a light to medium pair of dumbbells, the triceps get stronger and more toned as they work to press the dumbbells away, ultimately challenging your entire arm.

Strengthens Shoulders

The tricep overhead extension directly targets the tricep muscle, but indirectly, your shoulder muscles are also challenged. Your shoulder muscles help you hold the dumbbells overhead.

You’ll want to be mindful not to “scrunch” up at the shoulders, but rather keep the shoulder blade pulled down and away from your ears.

Strengthens Upper Back

While you work your tricep overhead extension, the upper back muscles are engaged the entire time. Once again, avoid “scrunching” or overusing the tops of the shoulders.

This will encourage soreness and/or pinched nerves. By engaging your upper back muscles instead, you will have better form during your tricep overhead extension and create an isometric exercise for the upper back.

Easy Ways to Incorporate Tricep Overhead Extensions Into Your Workouts

Tricep overhead extensions are a great exercise to practice anytime on its own. However, you could also incorporate it into other workouts to mix them up.

Here are some workout ideas to get you started:

If you like the tricep overhead extension and the results you get from it, here are a few more exercises you might want to try:

How Many Calories Does a Tricep Overhead Extension Burn?

People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories every 10 minutes you work at higher intensity. Bottom line: the harder you work, the more calories you burn.

Tricep overhead extension builds muscle in your arm. You won’t be panting, breathing heavily, and burning many calories. On the other hand, you will be adding to your muscle mass, which makes for a better metabolism and higher calorie burn all day long.

Final Thoughts

Strong arms aren’t just about looking great in a sleeveless top (though that’s a nice perk). Strength is about function, independence, and confidence—all of which are totally attainable with smart, targeted moves like the overhead tricep extension. You’ve got this! And if you’re ready to add more strength training into your routine, check out my Get Rid of Flabby Arm Workout or grab my 10-minute bicep workout to create your own upper-body sculpting session.