Dumbbell Seated Bench Extension
Also known as: seated dumbbell bench extension
What Dumbbell Seated Bench Extension really gives you is triceps mass behind every press, driven by independent dumbbell loading.
How to do Dumbbell Seated Bench 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 above your head.
- Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- Pause for a moment, then raise the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Seated Bench Extension Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Seated Bench Extension Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Easier and Harder Than Dumbbell Seated Bench Extension
Swap Dumbbell Seated Bench Extension For
Dumbbell Seated Bench Extension — Frequently Asked Questions
How do you do the Dumbbell Seated Bench 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 above your head. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Seated Bench Extension work?
The Dumbbell Seated Bench Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Seated Bench Extension should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated Bench Extension good for beginners?
Yes. The Dumbbell Seated Bench Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Seated Bench Extension?
Try the Handstand, Ez Barbell Seated Triceps Extension or the Smith Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated Bench Extension the same as the seated dumbbell bench extension?
Yes. The Dumbbell Seated Bench Extension is also commonly called the seated dumbbell bench extension. Different gyms and training programs label it differently, but "seated dumbbell bench extension" refer to this same movement.
