Dumbbell Seated Triceps Extension
The Seated Dumbbell Triceps Extension is an exercise for training the triceps and, as the name suggests, is performed seated. It can be performed on a fitness bench with a low backrest. Keep in mind that without a backrest, the abdominal muscles must be strong enough to ensure good balance.
Execution Seated Dumbbell Triceps Extension
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1
Sit on a fitness bench, preferably with a low backrest.
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2
Grip one dumbbell with both hands on the inside of the weight plate.
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3
The arms are extended beside the head.
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4
Keep the upper arms stable and lower the forearms backward and downward.
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5
Bend your wrists as you lower the weight so that the dumbbell does not hit your neck or upper back.
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6
Then bring the weight back up by extending your forearms again.
Seated Dumbbell Triceps Extension
- Primary muscle group: Triceps
- Secondary muscle group: None
- Exercise type: Isolation exercise
- Equipment needed: Dumbbell and fitness bench
- Force type: Push
- Difficulty level: Advanced
Triceps Brachii (long, lateral & medial head)
The triceps (three-headed muscle) functions to extend the forearm. The long head also plays a role in extending the upper arm and adducting the upper arm. The Biceps Brachii flexes the forearm, making it the antagonist of the triceps.
Seated Dumbbell Triceps Extension technique
To perform this exercise safely, a fitness bench with a back support is preferred. Some fitness benches have a back support that is too high, which prevents you from lowering your arms fully. These benches are therefore unsuitable, so try to use a fitness bench with a low back support to perform the exercise through the full range of motion.
If you have difficulty keeping your elbows close together beside your head, you can try using a narrower grip on the dumbbell.
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