Seated Dumbbell Triceps Extension
Main Muscle Worked: Triceps
Other Muscles: N/A
Mechanics Type: Isolation
Seated Dumbbell Triceps Extension - Images
1. Sit down on a bench with back support and grasp a dumbbell with both hands and hold it
overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is
very heavy. The resistance should be resting in the palms of your hands with your thumbs around
it. The palm of the hand should be facing inward. This will be your starting position.
2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the
resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip:
The upper arms should remain stationary and only the forearms should move. Breathe in as you
perform this step.
3. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you
perform this step.
4. Repeat for the recommended amount of repetitions.
1. You can perform this exercise standing as well but this puts strain on your back especially if you
are using heavy dumbbells like 95 lbs or so.
2. Another variation is to use an EZ or straight bar instead in which case you will be holding the bar
from the inside (around 5 inches between both hands) with the palms facing forward (pronated
3. There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can
also be used for this exercise.
4. Finally, a low pulley cable with a rope attachment or bar (straight or EZ) attachment at the end can
be used for variety purposes as well.
Seated Dumbbell Triceps Extension - Guide
Alternative Exercises For Seated Dumbbell Triceps Extension
Incline Barbell Triceps Extension
Home >> Exercises >> Shoulders >> Seated Dumbbell Triceps Extension
Cable Rope Over Head Triceps Extension
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