Dumbbell Seated Triceps Extension
Exercise overview
Exercise name: Dumbbell Seated Triceps Extension
Equipment: Dumbbell, flat bench or seated bench
Category: Isolation strength exercise
Main purpose: Target and build the triceps muscles through overhead elbow extension with focused contraction and stretch.
Target muscle groups
Primary:
Triceps brachii (all heads, especially the long head due to overhead positioning)
Secondary:
Anconeus (small elbow stabilizer muscle)
Core muscles (engaged to maintain stability and prevent back arch)
Setup and starting position
Sit upright on a bench with feet flat on the floor, firmly planted for stability.
Use a dumbbell held with both hands, gripping the handle or pressing the plates inside of your palms (hands overlapping).
Raise the dumbbell overhead so your arms are fully extended, elbows close to your ears, and biceps aligned near your head.
Maintain a neutral spine, tight core, and avoid overarching the lower back.
Step-by-step instructions
Starting position
Hold the dumbbell overhead with arms fully extended and elbows close to your head.
Engage your core and sit tall with feet flat on the floor.
Lowering phase (eccentric)
Inhale and slowly bend your elbows to lower the dumbbell behind your head in a controlled arc.
Keep upper arms stationary and elbows pointed forward, close to your ears.
Lower until you feel a comfortable stretch in the triceps without pain.
Lifting phase (concentric)
Exhale and press the dumbbell back overhead by extending your elbows until arms are fully straight.
Squeeze the triceps at the top of the movement without locking the elbows forcefully.
Repetitions and sets
Beginners: 2–3 sets of 10–12 reps with controlled tempo.
Intermediate/advanced: 3–4 sets of 12–15 reps increasing weight as appropriate.
Rest 45–60 seconds between sets or as per program design.
Key technique tips
Keep elbows fixed and close to ears throughout the movement to maximize triceps activation.
Maintain a neutral spine and engaged core to protect your lower back and promote stability.
Use a slow and controlled tempo; avoid bouncing or jerking the dumbbell.
Use a weight that challenges you without compromising form or causing pain.
Avoid flaring elbows outwards, which reduces focus on the triceps and increases shoulder strain.
Common mistakes to avoid
Arching the lower back excessively instead of bracing the core, which can cause lumbar strain.
Allowing elbows to flare outward, taking tension off the triceps and stressing the shoulders.
Using momentum to lift the dumbbell instead of controlled muscle contraction.
Lowering the dumbbell too far behind the head causing shoulder discomfort.
Using too heavy a weight causing poor form and risk of injury.
Variations and regressions
Single-arm seated dumbbell triceps extension for unilateral training and imbalance correction.
Standing overhead triceps extension for core engagement challenge.
Use of cable or resistance band overhead extensions for constant tension and joint safety.
Lying dumbbell triceps extensions (skull crushers) for different triceps emphasis.