Form cues
- Elbows point up
- Keep biceps by ears
- Move only at elbows
- Brace your ribs down
Exercise
Dumbbell Seated Triceps Extension
Upper arms, dumbbell
A seated overhead dumbbell triceps exercise where you lower the weight behind your head and extend your elbows to press it back up.
Target: triceps. Also works: shoulders.
Steps
- Sit tall on a bench with both feet flat on the floor.
- Hold one dumbbell by the top end with both hands and press it straight overhead.
- Keep your upper arms close to your head and brace your torso.
- Bend your elbows to lower the dumbbell behind your head under control.
- Stop when your forearms are below parallel and your elbows stay pointed up.
- Straighten your elbows to raise the dumbbell back to the overhead start position.
Common mistakes
- Elbows flare wide out to the sides.
- Lower back arches as the weight goes overhead.
- Upper arms drift backward and forward during the rep.
- The dumbbell drops too low with no control behind the head.
Breathing
Inhale as you lower the dumbbell behind your head, and exhale as you extend your elbows to raise it overhead.
In the app, search for Dumbbell Seated Triceps Extension and add it to a workout.