What muscles does the Seated Dumbbell Overhead Triceps Extension work?

This exercise primarily targets the triceps, with greater emphasis on the long head because it is trained in an overhead stretched position. The lateral and medial heads also assist during elbow extension.

What are the benefits of doing the Seated Dumbbell Overhead Triceps Extension?

It helps build triceps size and strength, improves elbow extension power, and provides focused isolation training for the back of the upper arm.

What is the most common mistake in the Seated Dumbbell Overhead Triceps Extension?

The most common mistake is moving the upper arms or allowing the elbows to open too much, which reduces triceps tension and can place unnecessary stress on the shoulders.

Is the Seated Dumbbell Overhead Triceps Extension safe for my shoulders and elbows?

It is generally safe when performed with proper technique, controlled movement, and an appropriate weight. Avoid forcing the range of motion if the overhead position causes pain.

Is the seated dumbbell triceps extension better than the standing version?

The seated version provides more stability and reduces body movement, making it easier to isolate the triceps. The standing version requires more balance and core control.

Seated Dumbbell Overhead Triceps Extension: form, muscles worked and video

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Seated Dumbbell Overhead Triceps Extension

Demonstration video

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How to do Seated Dumbbell Overhead Triceps Extension

Instructions

Sit on a bench and hold one dumbbell with both hands using a neutral grip.
Extend your arms overhead until the dumbbell is positioned above your head.
Lower the dumbbell slowly behind your head by bending your elbows while keeping your upper arms fixed.
Raise the dumbbell back to the starting position by extending your elbows.
Repeat the movement while keeping your elbows stable and pointing forward.

Technical tips

Move only the forearms while keeping the upper arms stationary.
Keep the elbows close together and avoid letting them flare outward.
Maintain an upright seated posture throughout the exercise.
Avoid excessive movement of the shoulders or back during the repetition.

Breathing tips

Inhale while lowering the dumbbell behind your head.
Exhale while extending your arms and returning the dumbbell to the starting position.

Medical restrictions

Shoulder pain or limited shoulder mobility during overhead movements
Elbow injuries aggravated by repeated extension movements
Lower back conditions requiring avoidance of unsupported overhead loading

Description

The Seated Dumbbell Overhead Triceps Extension is an isolation exercise performed while seated on a bench to strengthen the triceps through elbow extension. The overhead position increases the stretch placed on the long head of the triceps, making it effective for developing upper arm strength and muscle size while maintaining a stable posture.

What muscles does the Seated Dumbbell Overhead Triceps Extension work?

This exercise primarily targets the triceps, with greater emphasis on the long head because it is trained in an overhead stretched position. The lateral and medial heads also assist during elbow extension.
What are the benefits of doing the Seated Dumbbell Overhead Triceps Extension?

It helps build triceps size and strength, improves elbow extension power, and provides focused isolation training for the back of the upper arm.
What is the most common mistake in the Seated Dumbbell Overhead Triceps Extension?

The most common mistake is moving the upper arms or allowing the elbows to open too much, which reduces triceps tension and can place unnecessary stress on the shoulders.
Is the Seated Dumbbell Overhead Triceps Extension safe for my shoulders and elbows?

It is generally safe when performed with proper technique, controlled movement, and an appropriate weight. Avoid forcing the range of motion if the overhead position causes pain.
Is the seated dumbbell triceps extension better than the standing version?

The seated version provides more stability and reduces body movement, making it easier to isolate the triceps. The standing version requires more balance and core control.