Exercise Profile

Target Muscle Group:

• Primary: Triceps Brachii (All Three Heads: Long, Lateral, Medial)
• Secondary: Anconeus (Elbow Stabilizer)

Exercise Type:

• Strength Training / Hypertrophy

Equipment Required:

• Dumbbell
• Flat Bench or Chair

Mechanics:

• Isolation (Single-Joint Exercise – Elbow Extension)

Force Type:

• Push (Concentric & Eccentric Phases)

Experience Level:

• Intermediate to Advanced (Requires shoulder stability)

Best For:

• Tricep Mass, Arm Definition, Lockout Strength for Pressing Movements

Common Risks:

• Elbow Tendon Strain (if using excessive weight or partial range of motion)

Overview

The Seated Dumbbell Tricep Extension is a cornerstone exercise for isolating and building the triceps, the largest muscle group in the arms. By extending the elbows against resistance in a seated position, you eliminate momentum and force the triceps to work through their full range of motion. This exercise is ideal for lifters aiming to improve pressing power (e.g., bench press) or achieve the coveted “horseshoe” shape of well-developed triceps.

Exercise Instructions

Step-by-Step Form:

1. Setup:
   • Sit upright on a bench with feet flat on the floor.
   • Hold a dumbbell with both hands (palms facing up, fingers interlaced around the dumbbell plate).
   • Press the dumbbell overhead until your arms are fully extended.
2. Lowering Phase:
   • Slowly lower the dumbbell behind your head by bending your elbows.
   • Keep elbows pointing forward (not flaring outward).
   • Stop when your forearms touch your biceps or flexibility limits.
3. Lifting Phase:
   • Extend your elbows to press the dumbbell back to the starting position.
   • Squeeze your triceps hard at the top.
4. Repetitions:
   • Perform 3–4 sets of 8–15 reps for hypertrophy.

Professional Tips

Maximize Results:

• Full Range of Motion: Lower the weight until you feel a deep stretch in your triceps.
• Tempo Control: Use a 3-second lowering phase and 1-second explosive press.
• Elbow Positioning: Keep elbows close to your ears to maintain tension on the triceps.

Avoid Common Mistakes:

• Arching Your Back: Engage your core to stay upright—no leaning backward.
• Flaring Elbows: Elbows drifting outward shifts focus to the shoulders.
• Using Momentum: Control the weight—no bouncing at the bottom.

Progression:

• Start with lighter weights to master form before increasing load.
• Advanced lifters can use drop sets or pause reps at the bottom for intensity.

Benefits of the Seated Dumbbell Triceps Extension

• Arm Aesthetics: Enhances triceps definition for a toned, muscular appearance.
• Functional Strength: Improves pushing power in bench presses and overhead presses.
• Joint Health: Strengthens tendons around the elbow for injury resilience.

Variations & Alternatives

• Overhead Cable Triceps Extension: Provides constant tension via a cable machine.
• Skull Crushers (Lying Triceps Extension): Targets triceps in a supine position.
• Single-Arm Dumbbell Extension: Corrects muscle imbalances with unilateral training.
• Close-Grip Bench Press: Compound alternative for triceps and chest.

Pair this exercise with Arm Day Workouts or integrate it into Upper-Body Push Routines for balanced muscle development!