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The Better Me

Exercise atlas

Dumbbells exercise

Overhead dumbbell extension

Extend the elbow against resistance to train the back of the upper arm. Lower the dumbbell behind the head by bending the elbows, then extend overhead.

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Movement
Elbow extension
Difficulty
Beginner
Mechanics
Isolation
Posture
Standing

Muscles involved

Primary

Triceps

Secondary

Anconeus

Equipment and setup

Required: Dumbbell.

  • Stabilize the shoulders and upper arms.
  • Begin with the elbows bent.

How to perform the movement

  1. Extend the elbows fully without snapping them.
  2. Pause briefly.
  3. Return under control.

Technique cues

  • Keep the elbows in place.
  • Do not shrug the shoulders.

Interactive preview

Movement guide

Rest position preview for Overhead dumbbell extension

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