Exercise guide · Beginner · Compound

Dumbbell Seated Bench Extension: How to Do It & Muscles Worked

The dumbbell seated bench extension is an upper arm exercise targeting the triceps. It involves sitting on a bench, holding a dumbbell overhead with both hands, and lowering it behind the head before extending the arms back up.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell seated bench extension
Front view: muscles worked by the dumbbell seated bench extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the dumbbell seated bench extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the dumbbell seated bench extension

  1. Step 1: Sit on a bench with your back straight and feet flat on the ground.
  2. Step 2: Hold a dumbbell with both hands and extend your arms straight up above your head.
  3. Step 3: Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
  4. Step 4: Pause for a moment, then raise the dumbbell back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated bench extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated Bench Extension alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.