Dumbbells Seated Triceps Extension

A seated isolation exercise focusing on the long head of the triceps. The seated position prevents cheating and ensures maximal tension on the arms.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Sit on a bench with back support. Hold a dumbbell in each hand (or one heavy one) overhead. Brace your core and feet.

Instructions

1. Lower the weights behind your head by bending the elbows.
2. Keep your upper arms stationary and vertical.
3. Press the weights back up to the lockout.
4. Squeeze the triceps at the peak.
5. Control the descent.

Common Mistakes

1. Flaring the elbows.
2. Arching the lower back.
3. Moving the upper arms during extension.

Alternative Exercises

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Triceps Pushdown

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