Seated Dumbbell Tricep Extension: Video Tutorial & Exercise Guide
| Workout | Seated Dumbbell Tricep Extension |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Dumbbell, Bench |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Seated Dumbbell Tricep Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
Seated Dumbbell Tricep Extension: Step-by-Step Guide
- Step 1: Sit on a bench with your feet flat on the floor, back straight, and core engaged. Hold a dumbbell with both hands, gripping it by the inner plate or the handle, and extend your arms overhead.
- Step 2: Keep your upper arms close to your ears and your elbows pointing forward. Slowly lower the dumbbell behind your head by bending your elbows, feeling the stretch in your triceps.
- Step 3: Lower the dumbbell until your forearms are parallel to the ground or you feel a full stretch in your triceps. Ensure that your upper arms remain stationary.
- Step 4: Press through your hands to extend your arms, lifting the dumbbell back to the starting position, fully extending your elbows without locking them out.
- Step 5: Repeat for the desired number of reps, keeping control throughout the movement.
Seated Dumbbell Tricep Extension: Overview
The Seated Dumbbell Tricep Extension is a classic isolation exercise that targets the triceps, helping to build strength and muscle definition in the back of the arms. This movement emphasizes the long head of the triceps and promotes better tricep growth.
Performing this exercise seated helps eliminate momentum from the lower body, allowing you to focus more on the tricep muscles. It is effective for building overall arm strength and size while improving shoulder stability and control.
Seated Dumbbell Tricep Extensions: Benefits
Seated Dumbbell Tricep Extensions primarily target the triceps, helping to build strength and size in the back of the arms. This exercise also engages the shoulders and core to maintain stability, promoting better upper body control.
The seated position minimizes the involvement of other muscle groups, isolating the triceps for maximum muscle engagement. This movement also helps improve flexibility in the shoulders and elbows, enhancing overall upper body mobility.
Seated Dumbbell Tricep Extensions are great for isolating the triceps, making them an essential part of any arm workout routine.
Seated Dumbbell Tricep Extensions: Pro Tips & Advanced Techniques
Keep your core engaged and your back flat against the bench to avoid arching your lower back. Focus on controlling the lowering phase to maximize tricep engagement. Avoid flaring your elbows outward—keep them close to your ears to isolate the triceps more effectively. For an added challenge, try using a heavier dumbbell or slow down the eccentric (lowering) phase. Ready to build stronger triceps? Let’s extend!
Seated Dumbbell Tricep Extensions: Progression Plan
Beginner
Intermediate
Advanced
Seated Dumbbell Tricep Extension: Frequently Asked Questions (FAQs)
What muscles do Seated Dumbbell Tricep Extensions target?
+This exercise primarily targets the triceps, while also engaging the shoulders and core for stability and support.
Are Seated Dumbbell Tricep Extensions suitable for beginners?
+Yes, this exercise is suitable for beginners. Start with a lighter dumbbell to learn proper form and gradually increase the weight as you become more comfortable and stronger.
How can I make Seated Dumbbell Tricep Extensions more challenging?
+To increase difficulty, use a heavier dumbbell or slow down the eccentric (lowering) phase to increase time under tension. You can also try performing the exercise one arm at a time for added focus on each tricep.
How often should I include Seated Dumbbell Tricep Extensions in my routine?
+Include this exercise 2-3 times per week as part of your upper body or arm workout. It pairs well with other tricep exercises like close-grip push-ups or dips for a comprehensive tricep routine.
What common mistakes should I avoid?
+Avoid flaring your elbows outward, which reduces tricep engagement and can strain your shoulders. Keep your core engaged and your back pressed against the bench to prevent arching your lower back during the movement.
