Dumbbells Seated Triceps Extension
Strengthen your triceps with the seated dumbbell overhead extension. This isolation exercise effectively targets all three heads of the triceps for upper
Description
A seated exercise that targets the triceps by extending the arms overhead with a dumbbell in both hands.
How to Do Dumbbells Seated Triceps Extension
- 1Setup
Sit upright on a bench with back support, holding one dumbbell with both hands.
- 2Setup
Grasp the dumbbell by one end plate, cupping your palms around it with thumbs wrapped securely.
- 3Setup
Extend your arms directly overhead, keeping your elbows close to your head and core engaged. This is your starting position.
- 4
Inhale and slowly lower the dumbbell behind your head by flexing only your elbows, keeping your upper arms stationary.
- 5
Lower until your forearms are parallel to the floor or you feel a deep stretch in your triceps.
- 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.
Variations
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
Dumbbell Seated Bench Extension
Strengthen your triceps with the Dumbbell Seated Bench Extension. This isolation exercise effectively targets all three heads of the triceps brachii for
Dumbbell One Arm Triceps Extension (on bench)
Isolate your triceps with the dumbbell one-arm triceps extension. Perform this effective upper arm exercise on a bench to build strength and definition.
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Related Exercises
Dumbbell Standing Kickback
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Dumbbell One Arm Kickback
Isolate your triceps with the dumbbell one-arm kickback. This effective exercise targets the back of your upper arm for definition and strength.
Dumbbell Neutral Grip Bench Press
Build strong triceps and upper body with the dumbbell neutral grip bench press. This variation reduces shoulder strain while maximizing triceps engagement.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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