At a glance
- Main muscle
- Triceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2 kg
How to do it
- Sit upright, one dumbbell in both hands behind your head.
- Elbows point up.
- Lower deep, extend fully.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Overhead position (triceps at long length) with just a dumbbell: the home version of the proven overhead extension.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Single-Arm Dumbbell Overhead Extension · Dumbbell · rating A
- Overhead Cable Triceps Extension · Cable · rating S
- EZ-Bar Overhead Extension · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the two-hand dumbbell overhead extension.
Let Mitta set the weight.
Mitta plans the two-hand dumbbell overhead extension with a weight and rep target for every set, worked out from your last sessions.
Questions about the
two-hand dumbbell overhead extension
What muscles does the two-hand dumbbell overhead extension work?
The two-hand dumbbell overhead extension mainly trains your triceps.
How many reps of the two-hand dumbbell overhead extension should I do?
Mitta plans the two-hand dumbbell overhead extension at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the two-hand dumbbell overhead extension?
Good alternatives that train the same muscle are the single-arm dumbbell overhead extension, overhead cable triceps extension and EZ-bar overhead extension.
Is the two-hand dumbbell overhead extension good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the two-hand dumbbell overhead extension have rating A?
Overhead position (triceps at long length) with just a dumbbell: the home version of the proven overhead extension.