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Exercise 2189 · REF FQXdXzY

Dumbbells Seated Triceps Extension exercise animation

Dumbbells Seated Triceps Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Functionally the same movement as the two-hand seated triceps extension — one dumbbell held with both hands behind the head, loading the long head of the triceps through a deep stretch. Seated removes the back arch that would otherwise let momentum help move the weight.

How to Do the Dumbbells Seated Triceps Extension

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell in both hands with an overhand grip, and raise it above your head.
  3. Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
  4. Extend your arms and raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbells 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 Dumbbells Seated Triceps Extension work?
The Dumbbells Seated Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbells Seated Triceps Extension?
The Dumbbells Seated Triceps Extension is done with a dumbbell.
What's a good alternative to the Dumbbells 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.