Dumbbell Standing Overhead Extension

A standing overhead dumbbell extension is a resistance exercise, which involves the primary elbow extensor, the triceps brachii. This exercise is performed with a dumbbell. The concentric portion of the lift is elbow extension, which involves the lifting of the weight. The eccentric portion is elbow flexion, which involves the descent of the weight.

The purpose of the standing overhead dumbbell extension is to strengthen the triceps while promoting hypertrophy (increases in size) of triceps.

Standing overhead dumbbell extensions provide a variation in exercises that activate the triceps brachii. It is also a variation of the lying and seated overhead extension exercises.

Performing overhead extensions places emphasis on the long head of the triceps. The long head of the triceps is the only one of the three triceps heads that crosses the shoulder joint, attaching at the scapula. Therefore, performing elbow extensions with the upward positioning of the arms places greater stress on the long head. The long head of the triceps makes up the top and inner portions of the “horseshoe”.

Standing overhead dumbbell extensions strengthen and increase the size of the triceps brachii. They also serve as an auxiliary exercise that can increase strength involved in other multi-joint exercises.

The triceps brachii is located on the back of the upper arm, originating at the shoulder and inserting in the elbow joint. It consists of three heads, the long, medial and lateral head. The medial head lies beneath the long and lateral head. The long head origin is located at the infraglenoid tubercle of the scapula (shoulder blade). The original of the lateral head is located at the posterior shaft of the humerus. The medial head origin is located at the radial groove of the posterior humeral shaft.

The long and lateral heads make up the “horseshoe” portion of the triceps. All three heads merge, sharing insertion into the olecranon process of the ulna, located at the elbow joint.

The triceps brachii extend the elbow joint. The long head assists in arm adduction.

The anconeus is a short, triangular muscle located at the elbow joint. Its origin is located at the lateral epicondyle of the humerus, inserting at the lateral aspect of the olecranon process of the ulna.

The positioning of the shoulders in a flexed position requires the deltoids and rotator cuff muscles to ensure stability of the joint capsule throughout the movement.

EZ bar overhead extension, barbell overhead extension, lying triceps extensions, seated overhead extensions, overhead cable triceps extension.

Focus on the concentric portion of the contraction, concentrating on “squeezing” at the end of the flexing portion.

Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.

Strategically vary your overhead grip width, angles and lifting devices (e.g. lying, standing, barbell) to improve your overall triceps exercise performance. Performing this movement with a cable crossover machine (overhead cable triceps extension) may also improve performance with dumbbell overhead extensions.

It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between triceps and chest training to allow muscles to repair.

Bouncing the dumbbell at the bottom of the movement before the upward phase can result in elbow, triceps and/or shoulder injury. Therefore, it is important to control the downward and upward phases of the exercise.

Standing with feet together, as opposed to shoulder width apart, can throw off a lifter’s balance. Maintain a strong stance to maximize your lifting capability while preventing injury.
Flaring your elbows out to the side can minimize triceps activation. Keep elbows tucked in to maximize triceps contraction.

If proper technique is not adhered to (e.g. dropping the weight quickly instead of controlling the descent on the eccentric portion of the lift, lifting a load too heavy for the lifter), the likelihood of injury increases.

Although rare, triceps tendon rupture and/or injury to rotator cuff muscles may occur if warm-up is not sufficient and/or if intensity (load) is increased inappropriately. Lowering the dumbbell too far behind the head should be avoided as it results in excessive shoulder flexion, which can place great stress on the overall joint.

If proper technique and recovery are not adhered to, injuries such as impingement syndrome, rotator cuff injuries, and glenoid labrum tears may result.