WorkoutX WorkoutX
Solutions Body Scan Docs SDKs Exercises Pricing Blog
grid_view Developer Portal vpn_key Get API Key
Male model ex_36FOHW

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Dumbbell

Dumbbell Overhead Extension Standing

intermediatestrength

Dumbbell Overhead Extension Standing is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target
Triceps
Body part
Upper Arms
Equipment
Dumbbell
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 5.5 kcal

Primary muscles

  • Triceps · Triceps Brachii

Secondary muscles

  • Shoulders · Deltoids

How to do Dumbbell Overhead Extension Standing

  1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands. Hold a dumbbell with your fingers wrapped around the dumbbell handle.
  2. Slowly bend your elbows, lowering the dumbbell behind your head until your forearms are parallel to the floor.
  3. Press the dumbbell back up by straightening your elbows, returning to the starting position with arms fully extended overhead.
  4. Repeat the movement for the desired number of repetitions, keeping your core engaged and back straight.

Form tips

  • Keep your elbows close to your head throughout the movement to maximize triceps activation.
  • Use a controlled motion, avoiding any jerking or swinging of the weight.
  • Maintain a firm grip on the dumbbell to ensure stability and control.

Dumbbell Overhead Extension Standing alternatives

Barbell Standing Overhead Triceps Extension exercise demonstration

Barbell Standing Overhead Triceps Extension

Triceps · intermediate
Cable Overhead Extension Rope exercise demonstration

Cable Overhead Extension Rope

Triceps · beginner
Plate Overhead Tricep Extension exercise demonstration

Plate Overhead Tricep Extension

Triceps · intermediate
Ez Bar Overhead Extensions Standing exercise demonstration

Ez Bar Overhead Extensions Standing

Triceps · intermediate

More triceps exercises

Bodyweight Overhead Triceps Extension exercise demonstration

Bodyweight Overhead Triceps Extension

Triceps · intermediate
Dumbbell Overhead Extension Seated exercise demonstration

Dumbbell Overhead Extension Seated

Triceps · beginner
Kettlebell Standing Tricep Extension exercise demonstration

Kettlebell Standing Tricep Extension

Triceps · intermediate
Cable Triceps Overhead Extension (Ez Bar) exercise demonstration

Cable Triceps Overhead Extension (Ez Bar)

Triceps · beginner
Dumbbell Standing Triceps Extension exercise demonstration

Dumbbell Standing Triceps Extension

Triceps · intermediate
Overhead Extension Resistance Band Both Arms exercise demonstration

Overhead Extension Resistance Band Both Arms

Triceps · beginner
Dumbbell Standing One Arm Extension exercise demonstration

Dumbbell Standing One Arm Extension

Triceps · intermediate
Single Arm Overhead Extension Resistance Band exercise demonstration

Single Arm Overhead Extension Resistance Band

Triceps · beginner

Dumbbell Overhead Extension Standing FAQ

What muscles does Dumbbell Overhead Extension Standing work?

Dumbbell Overhead Extension Standing mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.

What equipment do you need for Dumbbell Overhead Extension Standing?

You need a dumbbell.

How many sets and reps of Dumbbell Overhead Extension Standing should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Overhead Extension Standing good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell Overhead Extension Standing burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Overhead Extension Standing?

Other exercises for the triceps include Barbell Standing Overhead Triceps Extension, Cable Overhead Extension Rope, Plate Overhead Tricep Extension and Ez Bar Overhead Extensions Standing.

For developers

Use Dumbbell Overhead Extension Standing in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs 
# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_36FOHW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_36FOHW",
  "name": "Dumbbell Overhead Extension Standing",
  "model": "male",
  "target": "Triceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_36FOHW/mp4-720.mp4?…",
    "poster": "https://…/ex_36FOHW/poster.jpg?…"
  }
}