TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Triceps

Overhead Dumbbell Extension

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Triceps

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Hold one dumbbell with both hands
  2. 2Lower behind your head to a full stretch
  3. 3Elbows narrow and pointing up

Most common mistake

Arching the lower back to get the weight up.

Watch a demo
A
For triceps
#6 of 20
See the full list →
Research
80
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 801 study
Target tension · 35%5/5
Loaded stretch · 25%5/5
Progression · 20%3/5
Low cost · 20%3/5

Same overhead advantage, harder to load and to get into position.

  • Maeo et al., 2023: Overhead cable extensions grew the triceps about 1.4× more than the same exercise with the arm at the side, over 12 weeks. (21 untrained adults; one study.)
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • ADumbbell Skull CrusherDumbbell

Takes

None yet
Free account needed to post
280