Dumbbell Seated Alternate Overhead Triceps Extension
Description
The dumbbell seated alternate overhead triceps extension is a seated overhead extension where one arm works at a time. The alternating pattern allows full focus on each side and a deep stretch on the long head of the triceps. It is a strong overall triceps builder.
Muscle Group
Equipment Required
Dumbbell Seated Alternate Overhead Triceps Extension Instructions
- Sit on a bench holding a dumbbell in each hand pressed overhead.
- Keep your back tall and core braced.
- Pin your upper arms close to your ears.
- Lower one dumbbell behind your head by bending the elbow.
- Keep the upper arm still and only the elbow moves.
- Pause when you feel a deep triceps stretch.
- Press the dumbbell back up to overhead lockout.
- Switch arms and repeat in alternating fashion.
Dumbbell Seated Alternate Overhead Triceps Extension Form & Visual
Dumbbell Seated Alternate Overhead Triceps Extension Benefits
- Targets the long head of triceps
- Allows full focus per side
- Deep stretch under load
- Builds arm size
- Single-arm balance work
- Excellent for arm day
Dumbbell Seated Alternate Overhead Triceps Extension Muscles Worked
- Triceps brachii
- Anconeus
- Posterior deltoid
Dumbbell Seated Alternate Overhead Triceps Extension Variations & Alternatives
- Seated DB Overhead Tri Ext Both Arms
- Standing Overhead Ext
- EZ Bar Overhead Ext
- Cable Overhead Ext
