How to Do the Overhead Dumbbell Extension: Form, Starting Weight, Sets
The Overhead Dumbbell Extension is a dumbbell exercise that mainly works your triceps. Beginners start with 2 sets of 12–15 reps and add 2 kg once every set hits the target.
Form in 3 steps
- Sit on a bench with the back upright. Hold one dumbbell with both hands wrapped around it and lift it overhead.
- Keep your elbows pointing forward, not flaring out. Breathe in and slowly lower the dumbbell behind your head.
- Stop when you feel a stretch in the back of your arms. Breathe out and straighten your elbows to lift it back up.
Common mistakes
- Elbows flaring out to the sides: your triceps do less and your elbows feel it. Keep them in by your ears.
- Arching your back to lift: this strains your lower back. Brace your core and sit up straight.
- Lowering too deep, too fast: this strains your elbows and shoulders. Lower slowly, only as far as feels comfortable.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 8kg |
| 60 kg woman, beginner | 4kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 2 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your shoulder or elbow bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Overhead Dumbbell Extension to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
Get DailyFit freeNo ads · 7-day free Premium trial
FAQ
How much weight should a beginner use on the Overhead Dumbbell Extension?
DailyFit starts beginners at about 10% of body weight (65% of that for women). That is about 8 kg for a 70 kg man and 4 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
What if my elbows hurt?
Go lighter and shorten how far you lower the weight. If it still hurts, stop and see a professional. When you pick shoulders or elbows as a problem area, DailyFit takes this exercise out of your routine.
Keep reading
