Seated Triceps Extension

An isolation exercise for the triceps. The seated position provides stability, allowing you to focus entirely on the extension and contraction of the muscle.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

EZ Bar

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Sit on a bench with your back supported. Hold a dumbbell or barbell overhead. Brace your core and look forward.

Instructions

1. Lower the weight behind your head by bending your elbows.
2. Keep your upper arms stationary and vertical.
3. Press the weight back to the top.
4. Squeeze the triceps at the peak.
5. Maintain neutral spine.

Common Mistakes

1. Flaring elbows.
2. Arching the lower back.
3. Restricted range of motion.

Alternative Exercises

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Triceps Pushdown

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A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

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An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Standing Triceps Extension

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A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Standing Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.