Overhead Triceps Extension   
  • Targeted Muscles:
    • Triceps
  • Performing this exercise with one arm at a time can help correct any imbalances between the triceps of each arm. Grasp a dumbbell in one hand and raise the weight above your head so that your palm is facing toward your head and your thumb is pointing to the floor. Then lower the weight behind your head by bending your elbow. You can place your free arm below the elbow of the arm you are working for support. Complete a full set with one arm and then switch arms.
  • You can also perform this exercise using cables. Position a cable on a tower of a cable machine at the highest setting and then connect the rope attachment to the cable. With your back to the tower, grasp an end of the rope in each hand with your palms facing each other and your upper arms beside your head. Move a step away from the tower and then place one foot in front of the other, about shoulder width apart. Lean forward from your hips slightly and then straighten your arms overhead.
  • The overhead triceps extension is one of the best exercises for strengthening your triceps.
  • You can perform the overhead triceps extension while sitting or standing. If you prefer to stand, position your feet about shoulder width apart and bend your knees slightly. Whether sitting or standing, you should keep your head, neck and back in a straight line throughout the exercise. You should also keep your abdominal muscles tight to protect the back.
  • To keep the exercise focused on your triceps and to help avoid straining your shoulders, you should keep your elbows close to your head and pointed forward as you lift and lower the weight. You should also keep your upper arms as stationary as possible. If your elbows have a tendency to drift outwards, you can adjust your grip on the dumbbell to position your wrists close together.
  • Do not perform this exercise if you have neck, shoulder or elbow problems and be careful if you have wrist problems.
  • Do not lean back, arch your back or swing back and forth to help you lift the weight.
  • Do not dig your elbows into your sides or shrug your shoulders when lifting the weight.
  • Do not lock your elbows when you straighten your arms.
  • Do not bend your neck. Keep your head, neck and back in a straight line.
                   
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