Seated Dumbbell Tricep Extension

Exercise / Triceps

Seated Dumbbell Tricep Extension overview

The Seated Dumbbell Tricep Extension is an effective isolation exercise targeting the triceps. Performed in a seated position, this exercise allows for focused work on the triceps while minimizing involvement from other muscle groups. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated Dumbbell Tricep Extension in your arm training routine.

The Seated Dumbbell Tricep Extension primarily targets the triceps.

Seated Dumbbell Tricep Extension how to perform

  • Step 1: Begin by sitting on a bench with a backrest, holding a dumbbell in both hands with an overhand grip.
  • Step 2: Extend your arms overhead, keeping the dumbbell above your head.
  • Step 3: Engage your core, keep your back straight, and maintain a neutral spine.
  • Step 4: Inhale and bend your elbows, lowering the dumbbell behind your head while keeping your upper arms stationary.
  • Step 5: Descend until your forearms move beyond parallel to the ground or as low as your flexibility allows.
  • Step 6: Exhale and extend your arms, raising the dumbbell back to the starting position.


Perform each repetition with controlled movements, focusing on the contraction of the triceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Keep your elbows close to your head throughout the movement.
  • Maintain a controlled pace during both the lowering and lifting phases.
  • Engage your core to stabilize your torso.
  • Use a weight that challenges you while allowing for proper form.


  1. Single-Arm Seated Dumbbell Tricep Extension: Perform the exercise one arm at a time for unilateral engagement.
  2. Neutral Grip Seated Dumbbell Tricep Extension: Hold the dumbbell with a neutral (palms facing each other) grip to target the triceps differently.
  3. Seated Overhead Tricep Extension with Barbell: Use a barbell instead of dumbbells for a different grip and muscle engagement.
  4. High-Intensity Techniques: Incorporate techniques such as drop sets or partial reps for added intensity.