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Arms Dumbbell Intermediate Video

How to do the Dumbbell Overhead Extensions With Pause

Primary: Triceps · also works Shoulders.

DB Overhead Extensions With Pause is an effective triceps isolation exercise that involves lifting a dumbbell overhead and pausing briefly at the top of the movement. This exercise primarily targets the triceps while also engaging the shoulders to stabilize the movement. Pausing at the top requires additional control and focus, making it a great exercise for improving muscle endurance and strength in the triceps.

Demo video: Dumbbell Overhead Extensions With Pause · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand or sit with a dumbbell held in both hands overhead.

  2. 2

    Slowly lower the dumbbell behind your head by bending your elbows while keeping your upper arms stationary.

  3. 3

    Pause for a moment at the bottom, then extend your arms back to the starting position and repeat.

Coaching cues

  • Ensure that you keep your elbows close to your head throughout the movement.
  • Pause and squeeze your triceps at the top of the movement to maximize muscle engagement.
  • Keep your core engaged to maintain balance and avoid arching your back during the exercise.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Overhead Extensions With Pause alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell KickbackDumbbell · beginner Overhead Triceps ExtensionDumbbell · beginner Bent Over Dumbbell KickbacksDumbbell · beginner Dumbbell One Arm ExtensionDumbbell · beginner Dumbbell Triceps ExtensionDumbbell · beginner Plate Tricep ExtensionsDumbbell · beginner

Frequently asked questions

What muscles does the Dumbbell Overhead Extensions With Pause work?

Primary: Triceps. Secondary: Triceps, Shoulders

How many sets and reps of Dumbbell Overhead Extensions With Pause should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Overhead Extensions With Pause?

Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension, Dumbbell Triceps Extension, Plate Tricep Extensions.

Is the Dumbbell Overhead Extensions With Pause good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.