Seated Overhead Dumbbell Triceps Extension

TricepsDumbbell, Seated Bench

A seated dumbbell overhead extension that isolates the triceps, stretching the long head at the bottom. A backrest stabilizes your torso and protects your lower back.

How to do it

1Sit on a bench with your back firmly against the backrest and hold a dumbbell overhead with both hands under the top plate.

2Extend your arms overhead and fix your elbows close to your head.

3Inhale and slowly lower the dumbbell behind your head by bending at the elbows, keeping your upper arms still.

4Lower until you feel a good stretch in your triceps without flaring your elbows out.

5Exhale and extend your arms back up to the starting position using your triceps.

Common mistakes

Flaring your elbows out, which reduces triceps focus and stresses the shoulders.

Arching your lower back during the lift, signaling poor core engagement.

Dropping the dumbbell too quickly, risking elbow joint strain.

Breathing

Inhale as you lower the dumbbell behind your head. Exhale as you press the weight back to the top.

Make it harder or easier

Use a lighter dumbbell to make the movement easier. To increase difficulty, pause for 1–2 seconds at the bottom stretch.

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.