How to do the Dumbbell Seated Triceps Extension
TricepsDumbbellIntermediate
The dumbbell seated triceps extension isolates all three heads of the triceps through a full overhead stretch that few exercises can match. Master this movement and you build the kind of arm thickness that shows from every angle.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Sit tall, grip one dumbbell with both hands overlapping the inner plate, and press it directly overhead with arms fully extended.
- Lower the dumbbell behind your head in a controlled arc, keeping your elbows pointed forward and close to your ears.
- Stop when your forearms reach parallel to the floor or slightly below, feeling a deep stretch in the triceps.
- Drive the dumbbell back to the top by straightening your elbows fully, squeezing hard at lockout.
Common mistakes
- Elbows flaring wide as the weight rises, which shifts stress off the triceps and onto the shoulders — actively brace your elbows inward throughout every rep.
- Using momentum by rocking the torso, which bleeds tension from the muscle — anchor your core and keep your lower back neutral against the bench or upright.
- Cutting the range of motion short at the bottom, which eliminates the stretched position where triceps growth is maximized — lower until you feel a genuine stretch without strain.
Pro tip — On every rep, think about keeping your upper arms perfectly vertical and stationary — if they drift forward or backward, you are compensating with your shoulders rather than loading the triceps through the full arc.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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