VARIATIONS
- Standing Dumbbell Triceps ExtensionBothBent armsStandingTriceps · Dumbbell
- Seated One-Arm Dumbbell Triceps ExtensionOneSupinatedStandingTriceps · Dumbbell
- Seated Overhead EZ-Bar Triceps ExtensionEZ-bar attachmentBent armsPronatedTraps · Back · EZ Bar · Bench
- Cable Overhead Triceps ExtensionRopePronatedCloseTriceps · Cable Machine
- Dumbbell Skull CrusherTriceps · Dumbbell · Bench
- Lying Dumbbell Triceps Extension Across FaceLying on the backFlatTriceps · Dumbbell · Bench
- Dumbbell V-Sit Overhead Triceps ExtensionForearms supportedTriceps · Dumbbell
Seated Dumbbell Triceps Press
Back support is used while holding one vertical dumbbell.
This isolation movement targets the triceps brachii by extending the elbows against resistance while seated. It builds arm mass and locking strength without requiring heavy spinal loading.
HOW TO DO IT
- Sit on a bench with back support and hold one dumbbell vertically with both hands.
- Press the weight overhead until your arms are fully extended.
- Keep your upper arms stationary and close to your ears.
- Lower the dumbbell behind your head by bending your elbows.
- Stop when your forearms lightly touch your biceps.
- Extend your elbows to return the weight to the starting position.
COMMON MISTAKES
- Flaring the elbows outward instead of keeping them tucked.
- Moving the upper arms forward or backward during the rep.
- Lowering the weight too far and straining the elbow joint.
- Using momentum to swing the weight back up.
TIPS
- Keep your elbows pointing forward rather than flaring out to the sides.
- Drive through the center of the palm to stabilize the weight.
- Maintain a tight core to prevent your lower back from arching.
SAFETY
- Avoid hyperextending the elbows at the top of the movement.
- Ensure the bench backrest is upright to support the spine.
DETAILS
- Muscles
- Triceps
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps extension
- Load position
- Overhead
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
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