Weighted Seated Triceps Extension
Sculpt powerful triceps with the weighted seated triceps extension. This isolation exercise builds strength and definition in your upper arms effectively.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Seated Triceps Extension
Barbell Seated Overhead Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Seated Overhead Triceps Extension on a Chair
Upper Arms · Body weight
Kneeling Half Triceps Extension
Upper Arms · Body weight
Dumbbell Seated Alternate Overhead Triceps Extension
Upper Arms · Dumbbell
Description
A weighted exercise that targets the triceps by extending the arms with a weight while seated.
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How to do Weighted Seated Triceps Extension
- 01Setup
Sit upright on a bench with back support, holding a single dumbbell with both hands, or an EZ bar with a close grip, palms facing each other (neutral grip for dumbbell, pronated for EZ bar).
- 02Setup
Extend your arms overhead, positioning the weight directly above your head with your elbows pointing forward and slightly inward, core engaged.
- 03
Slowly lower the weight behind your head by bending only your elbows, keeping your upper arms stationary and close to your ears.
- 04
Continue lowering until your forearms are parallel to the floor or you feel a deep stretch in your triceps, inhaling during this phase.
- 05
Exhale and powerfully extend your elbows, pushing the weight back up to the starting overhead position, squeezing your triceps at the top.
Tips
- Maintain a stable upper arm position throughout the movement; avoid letting your elbows flare out excessively to keep tension on the triceps.
- Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent injury.
- Ensure a full range of motion, allowing the weight to descend far enough to stretch the triceps and fully extending at the top for a complete contraction.
- Keep your chest up and core tight to support your spine and prevent any arching in your lower back.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward.
- Using momentum or swinging the weight compromises muscle isolation; perform each repetition with slow, controlled movements.
- Not fully extending the arms at the top limits the triceps contraction; ensure a complete lockout at the peak of the movement.
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Is Weighted Seated Triceps Extension good for beginners?
Weighted 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 Weighted Seated Triceps Extension?
You need Weighted to perform Weighted 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 Weighted Seated Triceps Extension?
Maintain a stable upper arm position throughout the movement; avoid letting your elbows flare out excessively to keep tension on the triceps. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent injury. Ensure a full range of motion, allowing the weight to descend far enough to stretch the triceps and fully extending at the top for a complete contraction. Keep your chest up and core tight to support your spine and prevent any arching in your lower back.
What are common mistakes when doing Weighted Seated Triceps Extension?
Flaring elbows out to the sides reduces triceps activation; keep your elbows tucked in and pointing forward. Using momentum or swinging the weight compromises muscle isolation; perform each repetition with slow, controlled movements. Not fully extending the arms at the top limits the triceps contraction; ensure a complete lockout at the peak of the movement.
Related exercises
Dumbbell Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Weighted Triceps Dip on High Parallel Bars
Upper Arms · Weighted
Triceps Press (high bar position)
Upper Arms · Body weight
Triceps Press (low bar position)
Upper Arms · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Body Up
Upper Arms · Body weight
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Free · iPhone only · Available on the App Store