Triceps · Beginner

Overhead Dumbbell Triceps Extension

Triceps · also Front Delts

Equipment: Dumbbell

How to do it

• Stand tall and hold one dumbbell overhead with both hands
• Brace your core so your ribs stay down over your hips
• Point your elbows forward, upper arms close to your head
• Bend only at the elbows to lower the weight behind your head
• Straighten your arms back up without moving your upper arms

Common mistake

✕ ELBOWS DRIFTING FORWARD → ✓ UPPER ARMS STAY VERTICAL

Starting point: 3 sets × 10–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, ocw.mit.edu, fsc.kzoo.edu.