Fysiqal

Isolation · Intermediate

Overhead Dumbbell Extension

Isolation isolation exercise using dumbbell.
Overhead Dumbbell Extension demonstration (no audio).
Movement pattern
Isolation
Difficulty
Intermediate
Equipment
Dumbbell
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Overhead Dumbbell Extension

Cues reviewed by Kwabena Osei on

Setup

Hold one dumbbell with both hands overhead, arms extended, elbows pointing forward near your ears.

  1. Lower the dumbbell behind your head by bending your elbows, keeping your upper arms fixed and pointing up.

  2. Extend your elbows back to full lockout -- the overhead position lengthens the long head and works all three triceps heads together.

Common mistakes

  • Letting the elbows flare out wide instead of staying fixed near your ears.

  • Arching the lower back to help move the weight instead of keeping your core braced and torso stable.

Muscles worked

Primary

Secondary

None listed in the graph
How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow extensionprimary action

    Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, moderate emphasis); Triceps brachii (prime mover, moderate emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.