Exercise guide
Dumbbells Seated Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
This isolation exercise targets the triceps, specifically emphasizing the long head by placing it in a deep overhead stretch. It is highly effective for building upper arm mass and improving overhead stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet planted firmly on the floor for stability.
- Grasp 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, fully extending your arms while keeping your head facing forward.
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 drive the weight back to the starting position by extending your elbows, following a controlled 2-0-2-0 tempo.
Form checklist
- Keep your elbows tucked close to your ears; 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 throughout.
- Keep your core tight to prevent your ribcage from flaring upward.
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 moving it forward to ensure full tricep engagement.
Make it harder
- Perform the movement unilaterally (one arm at a time) to increase the demand on your core and fix muscle imbalances.
- Implement a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber breakdown.
Frequently asked
- What muscles does the dumbbells seated triceps extension work?
- The dumbbells seated triceps extension primarily targets the triceps, and also works the deltoids and forearms as secondary muscles.
- What equipment do you need for the dumbbells seated triceps extension?
- The dumbbells seated triceps extension uses dumbbell.
- Is the dumbbells seated triceps extension good for beginners?
- The dumbbells seated triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.