Seated Dumbbell Overhead Triceps Extension

TricepsDumbbell, Chair

This seated overhead dumbbell extension isolates the triceps. The overhead position delivers a deep stretch, while the seat provides solid back support. Keep it controlled and use moderate weight to protect your elbows.

How to do it

1Sit tall, grip one dumbbell with both hands under the inner plate, and press it overhead.

2Keep your elbows tucked close to your head and pointing forward.

3Inhale and slowly bend your elbows, lowering the weight behind your head until you feel a deep stretch in your triceps.

4Keep your upper arms completely still; move only at the elbows.

5Exhale and extend your arms to press the dumbbell back to the starting position.

Common mistakes

Flaring your elbows out, which strains your shoulders and reduces triceps activation.

Arching your lower back excessively, putting unwanted stress on your spine.

Dropping the weight too low without control, risking elbow joint strain.

Breathing

Inhale as you lower the dumbbell behind your head. Exhale as you press it back up.

Make it harder or easier

To scale down, use a lighter dumbbell or have a partner hand it to you overhead.

To scale up, pause for two seconds at the bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.