Seated Dumbbell Overhead Triceps Extension
A seated extension holding one dumbbell with both hands overhead, lowering it behind the head to train the triceps in a stretched position.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on an upright bench with back support, holding one dumbbell overhead with both hands cupped under the top plate.
Keep the upper arms close to the head and pointing up.
Bend the elbows to lower the dumbbell behind the head.
Lower to a comfortable stretch.
Extend the elbows to press the dumbbell back overhead.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Elbows point forward and up
Ribs down
Full lockout
Common mistakes
Elbows flaring wide
Arching the lower back
Short range
Safety notes
Grip the dumbbell securely by the plate, not the handle, since it passes behind your head.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.