TETSUDumbbell Seated Triceps Extension
The Dumbbell Seated Triceps 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.
How to do the Dumbbell Seated Triceps 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 overhead.
- Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
- Pause for a moment, then straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Seated Triceps Extension work?
The Dumbbell Seated Triceps Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Seated Triceps Extension?
You need a dumbbell to perform the Dumbbell Seated Triceps Extension.
How many sets and reps of the Dumbbell Seated Triceps Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Seated Triceps 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.