Exercise guide · Beginner · Compound
Dumbbells Seated Triceps Extension: How to Do It & Muscles Worked
The dumbbells seated triceps extension is an isolation exercise targeting the triceps, performed while seated with a dumbbell held overhead. It is effective for building triceps strength and size.
How to do the dumbbells seated triceps extension
- Step 1: Sit on a bench with your back straight and feet flat on the ground.
- Step 2: Hold a dumbbell in both hands with an overhand grip, and raise it above your head.
- Step 3: Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
- Step 4: Extend your arms and raise the dumbbell back to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| 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.
Dumbbells Seated Triceps Extension alternatives
More exercises that train the triceps as their main target:
-
Assisted Standing Triceps Extension (With Towel)
Triceps · Assisted · Beginner compound -
Assisted Triceps Dip (Kneeling)
Triceps · Leverage Machine · Beginner compound -
Band Side Triceps Extension
Triceps · Band · Beginner compound -
Bench Dip (Knees Bent)
Triceps · Body Weight · Beginner compound -
Bench Dip on Floor
Triceps · Body Weight · Beginner compound -
Body-Up
Triceps · Body Weight · Beginner compound -
Cable Concentration Extension (On Knee)
Triceps · Cable · Beginner compound -
Cable Kickback
Triceps · Cable · Beginner compound
More triceps exercises
-
Cable Triceps Pushdown
Triceps · Cable · Beginner compound -
Band Close-Grip Push-Up
Triceps · Band · Intermediate compound -
Barbell Close-Grip Bench Press
Triceps · Barbell · Intermediate compound -
Barbell Decline Close Grip to Skull Press
Triceps · Barbell · Intermediate compound -
Barbell Incline Close Grip Bench Press
Triceps · Barbell · Intermediate compound -
Barbell Incline Reverse-Grip Press
Triceps · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- 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.
- 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.
- 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.