What equipment do you need for the dumbbell overhead extension?

You need dumbbell to do the dumbbell overhead extension.

What is a good dumbbell overhead extension?

For men, a good dumbbell overhead extension is about a 105 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 40 lb and elite lifters pass 190 lb. For women, the standards run from about 15 lb to 107.5 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Dumbbell

Dumbbell Overhead Extension

How to do the dumbbell overhead extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Triceps exercises Dumbbell exercises

How to do it

Stand holding a dumbbell or barbell behind your head, elbows bent. Extend arms to lift weight overhead, then lower back down behind head.

1Hold the weight overhead with both hands and bend your elbows to lower it behind your head, feeling a stretch through the long head of your triceps
2Keep your upper arms close to your ears and extend back up, squeezing your triceps at the top
3Engage your core and glutes to keep your torso upright during the movement

Common mistakes

Don't flare your elbows out or let them drift forward
Avoid arching your lower back or leaning backward to manage the weight
Don't use excessive momentum or let the weight drop quickly behind your head

Muscles worked

The dumbbell overhead extension mainly works the triceps, with the lower chest assisting.

TricepsPrimary
Lower ChestSupport
ForearmsMinor
Front DeltsMinor

Dumbbell Overhead Extension strength standards

See how your dumbbell overhead extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM105 lb
Platinume1RM145 lb
Diamonde1RM170 lb
Champione1RM190 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the dumbbell overhead extension for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

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More triceps exercises

See all triceps exercises →

Last reviewed April 2026.