Seated Dumbbell Triceps Extension
Overview
How to do it
- 1
Setup and Starting Position
- Sit on a bench with back support so you stay stable.
- Use both hands to hold a dumbbell, gripping it by the top plate or handle.
- Raise the dumbbell overhead until your arms are fully extended.
- 2
Execution
- Bend your elbows and lower the dumbbell slowly behind your head.
- Keep your upper arms still while your forearms move.
- Continue lowering until your elbows form a 90-degree angle.
- Contract your triceps to drive the dumbbell back to the starting position.
- Perform 8 to 12 repetitions for 3 to 4 sets.
Form tips & common mistakes
so the triceps do the work.
to help avoid lower back strain.
to reduce unnecessary stress on the elbows.
for extra stability.
because this can create joint stress.
Benefits
Enhances Triceps Strength and Size: This movement isolates the triceps and supports heavy loading, which makes it effective for muscle growth and strength development.
Promotes Overhead Stability and Mobility: Because the exercise requires full arm extension overhead, it can improve shoulder stability and flexibility.
Improves Performance in Other Lifts: Building triceps strength helps pressing exercises like the bench press, overhead press, and dips.
Reduces Muscle Imbalances: The dumbbell allows a larger range of motion, helping address strength differences between the arms.
Supports Functional Strength: The overhead extension mirrors real-world pushing and lifting patterns, improving overall upper-body function.
Muscles worked
Triceps
