Dumbbell Seated Triceps Extension

Description

How to Do Dumbbell Seated Triceps Extension

1. 1
   Setup

   Sit upright on a bench with a backrest, holding one dumbbell with both hands, cupping the top plate with your palms facing each other.

2. 2
   Setup

   Lift the dumbbell overhead, fully extending your arms so the dumbbell is directly above your head, keeping your elbows close to your ears.

3. 3

   Slowly lower the dumbbell behind your head by flexing your elbows, keeping your upper arms stationary and pointing straight up.

4. 4

   Continue lowering until your forearms are roughly parallel to the floor or you feel a deep stretch in your triceps.

5. 5

   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.