Dumbbell Seated Bent Over Triceps Extension

Also known as: seated dumbbell bent over triceps extension

Beginner

Triceps

Dumbbell

The point of Dumbbell Seated Bent Over Triceps Extension is lockout strength and arm thickness; independent dumbbell loading is how it gets there.

How to do Dumbbell Seated Bent Over Triceps Extension

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
Bend forward at the waist, keeping your back straight and your head up.
Extend your arms straight back, keeping your elbows close to your head.
Pause for a moment, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Seated Bent Over Triceps 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 Bent Over Triceps Extension Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Skipping warm-up sets and starting at working weight

Run two light build-up sets so the first hard set is not the first rep.

Easier and Harder Than Dumbbell Seated Bent Over Triceps Extension

Harder progression

Assisted Standing Triceps Extension (with Towel)

Swap Dumbbell Seated Bent Over Triceps Extension For

Band Side Triceps Extension

Cable One Arm Tricep Pushdown

Handstand

Dumbbell Seated Bent Over Triceps Extension — Frequently Asked Questions

How do you do the Dumbbell Seated Bent Over Triceps Extension?

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. Bend forward at the waist, keeping your back straight and your head up. Extend your arms straight back, keeping your elbows close to your head. 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 Bent Over Triceps Extension work?

The Dumbbell Seated Bent Over Triceps 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 Bent Over Triceps 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 Bent Over Triceps Extension good for beginners?

Yes. The Dumbbell Seated Bent Over Triceps 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 Bent Over Triceps Extension?

Try the Band Side Triceps Extension, Cable One Arm Tricep Pushdown or the Handstand. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Seated Bent Over Triceps Extension the same as the seated dumbbell bent over triceps extension?

Yes. The Dumbbell Seated Bent Over Triceps Extension is also commonly called the seated dumbbell bent over triceps extension. Different gyms and training programs label it differently, but "seated dumbbell bent over triceps extension" refer to this same movement.