Seated Dumbbell Triceps Extension

Overview

The seated dumbbell triceps extension is a strength training exercise that engages the triceps by lifting a dumbbell overhead and lowering it behind the head. It’s often used in triceps or upper body workouts to increase arm strength and size, and improve overhead mobility.

How to Perform the Seated Dumbbell Triceps Extension

Step 1: Setup and Starting Position

• Sit on a bench with back support to ensure stability.
• Hold a dumbbell with both hands, gripping the weight by the top plate or handle.
• Lift the dumbbell overhead, fully extending your arms.

Step 2: Execution

1. Slowly lower the dumbbell behind your head by bending your elbows.
2. Keep your upper arms stationary while allowing your forearms to move.
3. Lower the dumbbell until your elbows reach a 90-degree angle.
4. Engage your triceps to push the dumbbell back to the starting position.
5. Repeat for 8 to 12 repetitions for 3 to 4 sets.

Tips for Proper Form

• Keep your elbows close to your head to ensure triceps engagement.
• Maintain a neutral spine to prevent lower back strain.
• Lower the dumbbell in a controlled manner to avoid unnecessary stress on the elbows.
• Engage your core for added stability.
• Do not lock out your elbows at the top, as this can cause joint stress.

Common Mistakes to Avoid

• Flaring the elbows outward, which reduces triceps activation.
• Using excessive weight, leading to poor control and potential injury.
• Rounding the back, which can cause lower back discomfort.
• Rushing the movement, reducing time under tension for the muscles.
• Not fully extending the arms at the top, limiting the effectiveness of the exercise.

Benefits of the Seated Dumbbell Triceps Extension

1. Enhances Triceps Strength and Size: This exercise isolates the triceps and allows for heavy loading, making it excellent for muscle growth and strength development.

2. Promotes Overhead Stability and Mobility: Since the movement requires extending the arms fully overhead, it improves shoulder stability and flexibility.

3. Improves Performance in Other Lifts: Strengthening the triceps contributes to better pressing movements, such as the bench press, overhead press, and dips.

4. Reduces Muscle Imbalances: Since the dumbbell allows for a greater range of motion, it helps correct strength imbalances between the arms.

5. Supports Functional Strength: The overhead extension mimics real-world pushing and lifting movements, enhancing overall upper-body functionality.

Muscles Worked