Exercise guide · Intermediate · Compound

Dumbbell Seated Bent over Triceps Extension: How to Do It & Muscles Worked

The dumbbell seated bent over triceps extension is an isolation exercise targeting the triceps, performed while seated and bent over, extending the arms backward with dumbbells.

Primary muscles
Triceps
Secondary muscles
Lats , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell seated bent over triceps extension
Front view: muscles worked by the dumbbell seated bent over triceps extension. Primary: triceps. Secondary: lats and shoulders.
Back view: muscles worked by the dumbbell seated bent over triceps extension. Primary: triceps. Secondary: lats and shoulders.
Primary Secondary

How to do the dumbbell seated bent over triceps extension

  1. Step 1: Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
  2. Step 2: Bend forward at the waist, keeping your back straight and your head up.
  3. Step 3: Extend your arms straight back, keeping your elbows close to your head.
  4. Step 4: Pause for a moment, then slowly lower the dumbbells back 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 bent over triceps 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 Bent over Triceps Extension alternatives

More exercises that train the triceps as their main target:

More triceps exercises

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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.