Overhead Tricep Extension
Overhead extensions stretch the long head of the triceps — the largest of the three heads and the one most responsible for overall arm size. The overhead position places the long head under maximum tension.
How to Perform
Hold a dumbbell with both hands overhead, arms fully extended.
Lower the weight behind your head by bending your elbows.
Keep your upper arms close to your ears and stationary.
Extend back up to the starting position by straightening your elbows.
Squeeze the triceps at the top and control the descent.
Common Mistakes to Avoid
Flaring the elbows wide, which shifts work to the shoulders.
Not lowering deep enough to fully stretch the long head.
Arching the back excessively under heavy loads.
Muscle Activation
Variations
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