Dumbbells Seated Triceps Extension
What Dumbbells Seated Triceps Extension really gives you is triceps mass behind every press, driven by independent dumbbell loading.
How to do Dumbbells Seated Triceps Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in both hands with an overhand grip, and raise it above your head.
- Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
- Extend your arms and raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbells Seated 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 Dumbbells Seated 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.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Easier and Harder Than Dumbbells Seated Triceps Extension
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Dumbbells Seated Triceps Extension — Frequently Asked Questions
How do you do the Dumbbells Seated Triceps Extension?
Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in both hands with an overhand grip, and raise it above your head. Bend your elbows and lower the dumbbell behind your head, keeping your upper arms 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 Dumbbells Seated Triceps Extension work?
The Dumbbells Seated 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 Dumbbells Seated 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 Dumbbells Seated Triceps Extension good for beginners?
Yes. The Dumbbells Seated 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 Dumbbells Seated Triceps Extension?
Try the Diamond Push-up, Lever Seated Dip or the Cable Rear Drive. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
