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
See it in motion
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
Kovo programs the dumbbell overhead extension for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the kickback
- How to do the skullcrushers
- How to do the cable overhead extension
- How to do the barbell skull crushers
- How to do the tricep extension
- How to do the tricep pushdown
Last reviewed April 2026.