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Exercise 0389 · REF JhYSVwT

Dumbbell Seated Bench Extension exercise animation

Dumbbell Seated Bench Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Sitting on a bench for an overhead triceps extension keeps the torso upright and stable, isolating the triceps' long head through a full overhead range without the balance demands of a standing version. Keeping the elbows pointed forward and stationary is the main technical point — letting them flare out to the sides shifts stress toward the shoulders instead. It's a straightforward way to build triceps size once the flexibility to reach the overhead position comfortably is there.

How to Do the Dumbbell Seated Bench Extension

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell with both hands and extend your arms straight up above your head.
  3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
  4. Pause for a moment, then raise the dumbbell back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Bench Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Seated Bench Extension work?
The Dumbbell Seated Bench Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Seated Bench Extension?
The Dumbbell Seated Bench Extension is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Bench Extension?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.