Dumbbells Seated Triceps Extension

Description

How to Do Dumbbells Seated Triceps Extension

1. 1
   Setup

   Sit upright on a bench with back support, holding one dumbbell with both hands.

2. 2
   Setup

   Grasp the dumbbell by one end plate, cupping your palms around it with thumbs wrapped securely.

3. 3
   Setup

   Extend your arms directly overhead, keeping your elbows close to your head and core engaged. This is your starting position.

4. 4

   Inhale and slowly lower the dumbbell behind your head by flexing only your elbows, keeping your upper arms stationary.

5. 5

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

6. 6

   Exhale and powerfully extend your elbows, contracting your triceps to return the dumbbell to the starting overhead position.

Tips

• Maintain a stable torso throughout the movement; avoid arching your lower back excessively or leaning back.
• Keep your elbows pointing forward and close to your head to maximize triceps isolation and minimize shoulder strain.
• Control the eccentric (lowering) phase to enhance muscle activation and prevent momentum from doing the work.
• Focus on squeezing your triceps at the top of the movement for a peak contraction.

Common Mistakes

• ×Flaring elbows out to the sides reduces triceps activation and puts unnecessary stress on the shoulder joints; keep your elbows tucked in and pointed forward.
• ×Using a weight that is too heavy often leads to excessive lower back arching and momentum-driven movements; select a weight that allows for strict form and full control.
• ×Not achieving a full range of motion by stopping the descent too early limits the stretch and contraction of the triceps; lower the dumbbell until your forearms are parallel to the floor or slightly below.