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.
Description
A weighted exercise that targets the triceps by extending the arms with a weight while seated.
How to Do Weighted Seated Triceps Extension
- 1Setup
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).
- 2Setup
Extend your arms overhead, positioning the weight directly above your head with your elbows pointing forward and slightly inward, core engaged.
- 3
Slowly lower the weight behind your head by bending only your elbows, keeping your upper arms stationary and close to your ears.
- 4
Continue lowering until your forearms are parallel to the floor or you feel a deep stretch in your triceps, inhaling during this phase.
- 5
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.
Variations
Barbell Seated Overhead Triceps Extension
Strengthen your triceps with the Barbell Seated Overhead Triceps Extension. This isolation exercise targets all three heads of the triceps for sculpted
Seated Overhead Triceps Extension on a Chair
Targets triceps, shoulders, and core. Perform seated overhead triceps extensions using just a chair to build upper arm strength and stability effectively.
Kneeling Half Triceps Extension
Strengthen your triceps with the kneeling half triceps extension. This bodyweight exercise isolates your upper arms for defined, sculpted muscles and
Dumbbell Seated Alternate Overhead Triceps Extension
Strengthen your triceps with this seated alternate overhead dumbbell extension. Isolate each arm to build upper arm strength and definition effectively.
Related Exercises
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
Weighted Triceps Dip on High Parallel Bars
Master the weighted triceps dip on high parallel bars to build incredible upper body strength. Add resistance for advanced triceps development.
Triceps Press (high bar position)
Strengthen your triceps with the high bar triceps press. This bodyweight exercise effectively builds arm strength and muscle endurance.
Triceps Press (low bar position)
Strengthen your triceps and improve upper body pushing power with the low bar triceps press. Master this effective bodyweight exercise for stronger arms.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Track Weighted Seated Triceps Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free