Exercise guide
Dumbbell Seated Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
This isolation exercise targets all three heads of the triceps, with a specific emphasis on the long head by placing it in a fully stretched overhead position. It is highly effective for building arm thickness and improving elbow extension strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on a flat bench with your feet planted firmly on the floor for stability.
- Hold a single dumbbell with both hands, forming a diamond shape with your palms against the underside of the top weight plate.
- Lift the dumbbell directly overhead until your arms are fully extended and your upper arms are tucked close to your ears.
How to do it
- Inhale and slowly lower the dumbbell behind your head by bending only at the elbows, keeping your upper arms vertical and stationary.
- Lower the weight until your forearms are at least parallel to the floor or you feel a deep stretch in your triceps.
- Exhale and press the dumbbell back to the starting position by extending your elbows, following a controlled 2-second up, 3-second down tempo.
- Squeeze your triceps at the top of the movement before beginning the next repetition.
Form checklist
- Keep your elbows tucked in toward your head; do not let them flare out to the sides.
- Maintain a neutral spine and avoid arching your lower back as you lower the weight.
- Ensure only your forearms move; your upper arms should remain perpendicular to the floor.
- Keep your core engaged to prevent the torso from swaying.
Pro tips
- Focus on the 'stretch' at the bottom of the movement to maximize recruitment of the triceps' long head.
- Think about pressing the weight toward the ceiling rather than just 'up' to ensure full elbow extension.
Make it harder
- Perform the movement unilaterally (one arm at a time) to challenge your core stability and fix muscle imbalances.
- Add a 2-second pause at the bottom of each rep to increase time under tension in the stretched position.
Frequently asked
- What muscles does the dumbbell seated triceps extension work?
- The dumbbell seated triceps extension primarily targets the triceps, and also works the deltoids and forearms as secondary muscles.
- What equipment do you need for the dumbbell seated triceps extension?
- The dumbbell seated triceps extension uses dumbbell.
- Is the dumbbell seated triceps extension good for beginners?
- The dumbbell seated triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.