HOW TO: Dumbbell Overhead Extension

If you asked me to give you just ONE exercise to train your triceps for the BEST gains, it would be the DB Overhead Extension, also known as the POWERBOMB!

All triceps exercises activate all three heads of the triceps, but when your arms are ABOVE your head, this is the only time you place the MOST emphasis on the LONG HEAD which is the biggest head.

But is your form preventing you from maximizing your gains?  Well, let’s go over the 3 GOLDEN rules and find out!

GOLDEN RULE #1: Sit-up STRAIGHT & FLEX CORE

To maximize how heavy you can lift on this exercise, you’ve GOT to make sure your back is firmly placed against back pad.  So whenever available use a seat with foot pegs and PUSH hard into them. 

If your gym doesn’t have a seat like this, plant your feet on the ground hard to stabilize yourself in the seat.

GOLDEN RULE #2: Keep Hands FLAT on Bumbbell

Guys, your hand position can make or break this exercise. 

The WRONG way to hold the dumbbell is by grabbing the sides.  This will result in A LOT of wasted energy and effort when performing the movement.

The CORRECT way is to wrap your thumbs around the handle and keep your hands flat on the base of the weight.  This will allow you to effortlessly hold the dumbbell and focus on a hard triceps extension at the top of the movement.

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Now before we get to the final Golden Rule, be sure to checkout my exercise database if you need more help with exercise form.  Finding new exercises is as easy as clicking the muscle groups you want to train!

You can also make your way to my programs section and try any of my muscle building or fat loss routines for 7 days free when you sign up!

GOLDEN RULE #3: Don’t Flare Your Elbows

Believe it or not if you’re having a hard time keeping your elbows CLOSE, its probably because you have tight LATS and they’re pulling your arms “down” which in turn will make the dumbbell drag across the back of your head while your perform the movement.

So to compensate you’re most likely flaring your elbows thus throwing off the entire movement and how much weight you can lift.

So two solutions.

#1 – Maybe nobody ever corrected your flared elbows and now that you know it’s wrong you can easily bring them in and perform the exercise correctly.

#2 – Your lats are tight and causing issues, so before you start the movement spend some time stretching them.  You can even use the back of the seat to do it. 

THEN, continue to stretch your lats “in-between” sets as well and in no time you will loosen up!

If you enjoy my quick tips be sure to share this article with a friend and if you are in need of a new muscle building routine, be sure to check out my 5 day split or Push, Pull Legs programs!