The dumbbell hammer grip triceps extension is an overhead extension performed with the palms facing each other, loading the long head of the triceps in a deep stretch. Taking the arms overhead lengthens the long head, which crosses the shoulder, so this is the position where it does the most work. The neutral grip keeps the wrists comfortable and lets the elbows point forward instead of flaring out to the sides.
Muscles Targeted
- Primary: triceps brachii (long head)
- Secondary: lateral and medial triceps heads, anconeus
- Tertiary: abs, deltoids, forearm flexors
Starting Position
Stand tall or sit upright with your feet planted and a dumbbell in each hand. Press both dumbbells overhead to straight arms with the palms facing each other. Pull your ribs down, brace your abs, and set the elbows pointing forward beside your ears. Start light, since the overhead position is far weaker than a lying extension.
Execution Steps
- Lock the upper arms beside your ears with the elbows pointing forward before anything moves.
- Bend the elbows and lower both dumbbells behind your head under control.
- Keep the palms facing each other for the whole rep, with no rotation at the wrist.
- Stop when the triceps reach a full stretch, usually with the forearms past parallel.
- Extend the elbows and press the dumbbells back overhead without letting them drift apart.
- Pause briefly at the top with the arms straight, then begin the next rep.
Form Cues
- Elbows forward and narrow: elbows drifting wide shift work off the triceps and onto the shoulders.
- Ribs down, abs braced: an arching lower back is the usual price of a heavy overhead extension.
- Keep the upper arms still so the movement happens only at the elbow.
- Lower behind the head rather than behind the neck, which keeps the shoulders comfortable.
- Control the last few inches of the stretch instead of dropping into it.
Common Mistakes
- Starting too heavy: the overhead position is weak, and heavy dumbbells pull the elbows apart on the first rep.
- Arching the lower back: pushing the ribcage up to move the weight sends the load into the lumbar spine.
- Flaring the elbows: wide elbows shorten the range and put the shoulder in an awkward spot at the bottom.
- Cutting the stretch short: stopping the descent high skips exactly the range where the long head gets loaded.
- Shrugging at the top: pushing the shoulders up toward your ears to lock out swaps triceps work for trap work.
Variations
- Single-dumbbell overhead extension: both hands on one dumbbell, which keeps the elbows tracking together.
- Seated version with a back pad: the pad blocks the lower back from arching.
- Lying dumbbell extension: the bench version, which allows more weight.
- Cable overhead extension: constant tension through the whole range.
- Single-arm overhead extension: one arm at a time, useful for evening out the sides.
Tips for Progression
- Add 2 to 5 pounds a hand once you finish 12 reps with the elbows narrow.
- Work in the 10 to 15 rep range, which suits a stretched-position movement.
- Add a two-second lowering phase before you add any load.
- Sit against an upright bench as soon as the lower back starts to arch.
Training Notes
Program the dumbbell hammer grip triceps extension after pressing, for 3 sets of 10 to 15 reps with 45 to 60 seconds of rest. Twice a week is enough direct triceps work. It pairs well with a pushdown, which trains the lateral head in the shortened position while this movement covers the long head in the stretch.