Overhead Extension (Dumbbell)
Also called Dumbbell Tricep Extension, DB Overhead Extension, French Press
How to do it
Hold one dumbbell with both hands overhead and keep your upper arms close to your ears. Bend your elbows to lower the dumbbell behind your head until you feel a controlled triceps stretch, then extend your elbows to return overhead. Keep your ribs down and avoid flaring the elbows.
Setup
Stand or sit tall and cup both hands securely around one end of the dumbbell overhead. Keep wrists supported, elbows aimed forward, upper arms near the ears, and ribs down.
Where you should feel it
Through both triceps in the overhead stretch and extension, with the front shoulders and core holding the bell and torso steady. Avoid letting the elbows flare widely.
When to use it
Use for simple bilateral long-head triceps hypertrophy with one dumbbell and minimal setup. Controlled sets of 8-15 reps fit well.