TETSUDumbbell Seated Bench Extension
The Dumbbell Seated Bench Extension is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
shoulders
dumbbell
How to do the Dumbbell Seated Bench Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands and extend your arms straight up above your head.
- Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- Pause for a moment, then raise the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Seated Bench Extension work?
The Dumbbell Seated Bench Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Seated Bench Extension?
You need a dumbbell to perform the Dumbbell Seated Bench Extension.
How many sets and reps of the Dumbbell Seated Bench Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated Bench Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.