Dumbbell Seated Triceps Extension
Description
The dumbbell seated tricep extension is an overhead tricep extension performed seated with a single heavy dumbbell held with both hands. The seated position with back support eliminates body english, and the overhead position stretches the tricep long head for maximum activation.
Muscle Group
Equipment Required
Dumbbell Seated Triceps Extension Instructions
- Sit on a bench with back support. Hold a single dumbbell with both hands, gripping the top end.
- Press the dumbbell overhead with arms extended.
- Keep upper arms vertical, pointing toward the ceiling.
- Bend at the elbows to lower the dumbbell behind your head.
- Lower until you feel a deep tricep stretch.
- Extend back to lockout by straightening your elbows.
- Squeeze your triceps at the top.
- Use moderate weight. Aim for 10 to 15 reps.
Dumbbell Seated Triceps Extension Form & Visual
Dumbbell Seated Triceps Extension Benefits
- Targets the tricep long head with overhead stretch
- Seated position eliminates momentum
- Back support ensures clean form
- Only one dumbbell needed
- Easy to load progressively
- Builds tricep size
Dumbbell Seated Triceps Extension Muscles Worked
- Triceps brachii (especially long head)
- Anconeus
Dumbbell Seated Triceps Extension Variations & Alternatives
- Dumbbell Standing Tricep Extension
- Cable Overhead Tricep Extension
- Barbell Lying Extension
- Single-Arm Seated DB Tricep Extension
- KB Overhead Tricep Extension
