Exercise
Dumbbell Seated Triceps Extension
The Dumbbell Seated Triceps Extension is a controlled upper-arm exercise that focuses on building strength through a steady overhead movement.
Dumbbell Seated Triceps Extension
The Dumbbell Seated Triceps Extension is performed while sitting upright and holding a dumbbell overhead, lowering and extending the arms in a controlled motion. It is useful for training the back of the upper arms while limiting help from the rest of the body, making the movement easier to control and repeat consistently.
You should feel this exercise mainly in the back of your upper arms. Keep your upper arms close to your head, your torso tall, and your movement slow and steady. Focus on control rather than weight, and aim for a smooth range of motion without locking your elbows hard at the top.
This exercise fits well into arm-focused workouts or as a secondary movement after larger presses. You can make it easier by using a lighter dumbbell or reducing the range of motion, and harder by slowing the lowering phase or gradually increasing the weight while maintaining control.
How to Perform the Dumbbell Seated Triceps Extension
- Sit on a bench with your back straight, feet firmly planted on the floor, and grab a single dumbbell with both hands, cupping the upper end of the weight.
- Raise the dumbbell overhead with arms fully extended and palms facing the ceiling, keeping your elbows pointed forward.
- Inhale as you slowly lower the weight behind your head by bending at the elbows while keeping your upper arms stationary and close to your ears.
- Control the descent until your forearms reach just below parallel to the floor or until you feel a stretch in your triceps.
- Maintain a neutral wrist position throughout the movement and keep your core engaged to prevent arching your lower back.
- Exhale as you extend your elbows to raise the dumbbell back to the starting position, focusing on contracting your triceps.
- Keep your shoulders down and relaxed throughout the exercise, avoiding the tendency to shrug them toward your ears.
- Repeat for the desired number of repetitions, maintaining control of the weight without using momentum.
Important information
- Keep your elbows pointed forward and as close to your head as possible to maximize triceps engagement and minimize shoulder strain.
- If you experience any elbow pain, try using a lighter weight or adjusting your grip width on the dumbbell.
- Maintain a slight bend in your elbows at the top position to keep tension on the triceps and protect your elbow joints.
- For better stability, press your lower back into the bench and avoid leaning forward during the movement.
FAQ - Dumbbell Seated Triceps Extension
This exercise primarily targets all three heads of the triceps brachii, with particular emphasis on the long head that runs along the back of your upper arm. The controlled nature of the movement creates optimal tension for muscle growth and definition.
Stand facing the cable machine with the ankle attachment secured, maintain a slight bend in your supporting leg, and keep your core engaged throughout the movement. Focus on driving the movement from your glutes rather than your lower back, and avoid arching or rounding your spine.
For optimal results, perform this exercise 1-2 times weekly with 48-72 hours of recovery between triceps-focused workouts. Include 3-4 sets of 8-12 repetitions, adjusting the weight to ensure the last few reps of each set are challenging but doable with proper form.
Yes, using a single dumbbell held with both hands allows for heavier loading and greater overall tension on the triceps. Alternatively, using individual dumbbells in each hand helps address strength imbalances and requires more stabilization, making it ideal for balanced development or rehabilitation purposes.
Avoid flaring your elbows outward, which shifts tension away from the triceps and puts stress on the shoulders. Don't use momentum by rocking your torso, as this reduces effectiveness and increases injury risk. Finally, don't overextend at the top of the movement by locking out your elbows, which can cause joint strain.
Dumbbell Seated Triceps Extension
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