The overhead extension is a triceps workout that can be performed either with a barbell or a dumbbell. There is no particular difference which one you choose, as long as you know which type “hits the spot” the best. Here is how to do it.
You can do this exercise by standing or sitting down, your choice; but if you choose to stand make sure your knees are slightly bend to avoid waist injury. Grab the barbell (or single dumbbell on each arm separately), and hold it above your head with arms straight. Now, lower the barbell (dumbbell) behind your head moving only your elbows. Keep a straight back and bend knees all the way through the sets.
Make 3 sets of 10, 8 and 6 repetitions. Increase the weight between the sets for 2.5 kg on each side of the barbell (or dumbbell difference). Once you feel confident you can do a larger weight difference, increase by 5 kg on each side.
Be very cautious when lifting the barbell in standing position. Improper lift can easily lead to waist injury.