Dumbbell Seated Triceps Extension

An overhead triceps builder that isolates the lateral and long heads. The seated position helps maintain a neutral spine during the lift.

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 overhead with both hands. Brace your core and look forward.

Instructions

1. Lower the dumbbell behind your head by bending the elbows.
2. Keep your upper arms stationary and close to your head.
3. Press the weight back up until arms are straight.
4. Squeeze the triceps at the peak.
5. Control the tempo.

Common Mistakes

1. Flaring the elbows.
2. Arching the back.
3. Not going deep enough in the stretch.

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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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

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

Standing Kickback

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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

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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.