Seated Overhead Triceps Extension

TricepsDumbbell, Chair

A seated overhead dumbbell isolation move for the triceps. Seated positioning stabilizes your torso and reduces axial load on your spine.

How to do it

1Sit tall on a chair, holding one dumbbell overhead with both hands fully extended.

2Point your elbows forward, keeping them close to your head.

3Slowly bend your elbows to lower the dumbbell behind your head until you feel a stretch in your triceps.

4Pause briefly at the bottom without letting your elbows flare out.

5Smoothly extend your arms back up to the starting position.

Common mistakes

Flaring your elbows out to the sides, which takes load off the triceps and stresses your shoulders.

Arching your lower back excessively due to a loose core.

Dropping the weight quickly, putting sharp, unsafe stress on your joints and tendons.

Breathing

Inhale as you lower the dumbbell behind your head; exhale as you extend your arms back up.

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.