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Exercise 2188 · REF kont8Ut

Dumbbell Seated Triceps Extension exercise animation

Dumbbell Seated Triceps Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Two hands on one dumbbell behind the head loads the long head of the triceps through a deep stretch that most other triceps exercises can't reach. Seated removes any leg drive or back arch that would sneak weight past the triceps. It's a slower build than pushdowns, but the range of motion is what makes it worth the extra care with elbow position.

How to Do the Dumbbell Seated Triceps 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 overhead.
  3. Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
  4. Pause for a moment, then straighten your arms and return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

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