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Tricep Extension (Overhead)

Draftstrength90%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
seated tall, upper arm vertical alongside the head, elbow fully flexed with the dumbbell/band lowered behind the head, shoulder quiet
End
elbow fully extended driving the dumbbell straight toward the ceiling, upper arm still vertical
Range of Motion
elbow flexion to extension, roughly 0-130° through full available elbow range; shoulder held stationary

How to Perform

Overhead elbow extension with dumbbell or band. Fully lengthens the long head of the triceps across both joints. Complements pushing exercises.

Watch on YouTube↗

Opens a YouTube search for “Tricep Extension (Overhead)”

Equipment:dumbbells
Starting position: seated

Coaching Cues

  1. 1

    Vertical upper arm, quiet shoulder — triceps extend the elbow

    (verbal)
  2. 2

    Drive the dumbbell toward the ceiling

    (verbal)
  3. 3

    Lower the weight slowly behind the head over three seconds

    (verbal)
  4. 4

    Free hand on biceps confirms upper arm stays vertical

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

5×10 at 70% 1RM, 2x/week; overhead for long head emphasis

EMG Activation Data

Overhead produces 1.5x greater long head hypertrophy (+28.5% vs +19.6%) over 12 weeks [Maeo 2023]

Muscles Involved (6)

Primary Movers

Triceps Brachii— Long head preferentially recruited in overhead position — 28.5% greater hypertrophy vs neutral [Maeo 2023]

Lengthened / Stretched

Biceps Brachii— AUDIT: Elbow extension places the elbow-flexor biceps brachii on the lengthened side.
Latissimus Dorsi— AUDIT: The full overhead shoulder-flexion position that defines this variation lengthens the latissimus dorsi.
Brachialis— AUDIT: Elbow extension lengthens the elbow flexor brachialis.
Brachioradialis— AUDIT: Elbow extension lengthens the elbow flexor brachioradialis.

Synergists & Assistors

AnconeusSynergist— Assists elbow extension

Easier Variations ↓

1

Seated Kickback

Lean forward with elbow at side, extend forearm backward. Reduced shoulder demand.

Harder Variations ↑

1

Two-Arm Extension

Use a heavier weight with both hands behind the head.

Target Movements (2)

Elbow ExtensionHumeroulnar Joint
Shoulder ExtensionGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing Up from Chair

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Overhead Pressingperformance

Research Notes

AUDIT[medium]: The exercise lists 'shoulder-extension' as a joint action, but the cues explicitly hold the shoulder still ('Vertical upper arm, quiet shoulder', 'Free hand on biceps confirms upper arm stays vertical'). In an overhead triceps extension the humerus is held isometrically in flexion and only the elbow extends; no shoulder extension occurs, so the movement tag contradicts the stated mechanics. → Remove the shoulder-extension movement (or reclassify the shoulder as an isometric stabilizer held in flexion); the sole dynamic joint action is elbow extension.

Evidence Sources (6)