Dumbbell Seated Triceps Extension
Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Triceps Extension
Dumbbells Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Bench Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Alternate Extension
Upper Arms · Triceps Brachii · Dumbbell
Description
A weight training exercise targeting the triceps muscles. Involves the extension of the arm with a dumbbell while seated.
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How to do Dumbbell Seated Triceps Extension
- 01Setup
Sit upright on a bench with a backrest, holding one dumbbell with both hands, cupping the top plate with your palms facing each other.
- 02Setup
Lift the dumbbell overhead, fully extending your arms so the dumbbell is directly above your head, keeping your elbows close to your ears.
- 03
Slowly lower the dumbbell behind your head by flexing your elbows, keeping your upper arms stationary and pointing straight up.
- 04
Continue lowering until your forearms are roughly parallel to the floor or you feel a deep stretch in your triceps.
- 05
Exhale and extend your elbows to push the dumbbell back up to the starting overhead position, squeezing your triceps at the top.
Tips
- Maintain a neutral spine throughout the exercise by engaging your core to prevent arching your lower back, especially as you lift heavier weights.
- Keep your elbows tucked in and pointing forward, avoiding flaring them out to the sides, which can reduce triceps activation and strain your shoulders.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and enhance muscle growth.
- Fully extend your arms at the top of the movement to achieve a complete triceps contraction, but avoid locking out your elbows forcefully.
Common mistakes
- Flaring elbows out to the sides reduces triceps isolation; keep your elbows tucked in and pointed forward throughout the movement.
- Using momentum to lift the weight rather than triceps strength decreases effectiveness; ensure a slow, controlled lowering and lifting phase, focusing on muscle contraction.
- Arching the lower back excessively can lead to injury; engage your core and press your lower back into the bench if applicable, or maintain a slight natural arch with core support.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Seated Triceps Extension work?
Dumbbell Seated Triceps Extension primarily targets Triceps Brachii.
Is Dumbbell Seated Triceps Extension good for beginners?
Dumbbell Seated Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Seated Triceps Extension?
You need Dumbbell to perform Dumbbell Seated Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Seated Triceps Extension?
Maintain a neutral spine throughout the exercise by engaging your core to prevent arching your lower back, especially as you lift heavier weights. Keep your elbows tucked in and pointing forward, avoiding flaring them out to the sides, which can reduce triceps activation and strain your shoulders. Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and enhance muscle growth. Fully extend your arms at the top of the movement to achieve a complete triceps contraction, but avoid locking out your elbows forcefully.
What are common mistakes when doing Dumbbell Seated Triceps Extension?
Flaring elbows out to the sides reduces triceps isolation; keep your elbows tucked in and pointed forward throughout the movement. Using momentum to lift the weight rather than triceps strength decreases effectiveness; ensure a slow, controlled lowering and lifting phase, focusing on muscle contraction. Arching the lower back excessively can lead to injury; engage your core and press your lower back into the bench if applicable, or maintain a slight natural arch with core support.
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store