SahiKasratसही कसरत
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Seated Dumbbell Overhead Extension

  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner

Lowering one dumbbell behind your head with both hands and lifting it back up. A good exercise for the long part of your triceps.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Sit upright on a bench or chair with a backrest. Hold one dumbbell with both palms under the top end.
  2. Raise the dumbbell straight above your head, arms straight.
  3. Keeping your elbows close to your ears and pointing forward, lower the dumbbell slowly behind your head.
  4. Straighten your elbows to lift it back up.

Breathing: Breathe in as you lower, breathe out as you lift.

How much to start with: 2–3 sets × 10–12 reps

❌ Common mistakes

  • Flaring your elbows out.
  • Arching your lower back.
  • Using a weight too heavy to control.

⚠️ Safety

  • Grip the dumbbell firmly — it is right behind your head. If your shoulder or elbow hurts, use less weight or stop.

Muscles worked

Main: Triceps

Easier versionWater Bottle Overhead Extension

More ways to train Triceps

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 Close-grip Push-up A push-up with your hands closer together and elbows tucked in. This shifts the work from your chest to your triceps. If it's too hard, do it on your knees.
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 Band Pushdown Pushing a band that is anchored up high down by straightening your elbows. The same movement as the gym cable machine, at home.
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 Close-grip Bench Press A bench press with a shoulder-width grip and elbows close to your body. The heaviest triceps exercise — always with a spotter.
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