Dumbbell Seated Bench Extension

Dumbbell Seated Bench Extension

The Dumbbell Seated Bench Extension is an effective exercise that targets the triceps muscles, helping to tone and strengthen the back of your arms. By using dumbbells, you can increase the resistance, challenging your muscles for optimal results. This exercise is suitable for all fitness levels, from beginners to advanced individuals. Seated on a bench with your feet planted firmly on the floor and your back straight, hold a dumbbell in each hand, resting them on your thighs. Gradually lift the dumbbells towards your shoulders while keeping your upper arms stationary. Your palms should be facing forward. This is the starting position. Next, slowly extend your arms backward, making sure to keep your elbows close to your body. Feel the contraction in your triceps as you fully extend your arms. Hold for a brief moment and then lower the dumbbells back to the starting position in a controlled manner. To maximize the effectiveness of the Dumbbell Seated Bench Extension exercise, focus on proper form and execution. Avoid using momentum or swinging your arms. Instead, keep your movements slow and controlled, emphasizing the contraction in your triceps. Gradually increase the weight as you progress to continue challenging your muscles. Incorporating the Dumbbell Seated Bench Extension into your regular workouts can help you achieve sculpted and toned triceps, improving your overall upper body strength. Remember to warm up before starting any exercise routine and consult with a fitness professional to ensure proper technique and safety.


  • Sit on a bench with your back upright and feet flat on the floor.
  • Hold a dumbbell in each hand, resting them on your thighs.
  • Using a neutral grip, lift the dumbbells up to shoulder level, and then extend your arms straight up over your head.
  • Lower the dumbbells behind your head by bending at the elbows until your forearms are parallel to the floor.
  • Pause briefly, then return to the starting position by extending your arms back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Make sure to start with a weight that is challenging but still allows for proper form and control.
  • Incorporate this exercise into your upper body workout routine 2-3 times per week to see optimal results.
  • Focus on the mind-muscle connection to ensure you are targeting the triceps effectively.
  • Engage your core muscles by maintaining a stable and upright seated position throughout the exercise.
  • Don't rush through the movement; instead, focus on a slow and controlled extension and flexion of the elbows.
  • Increase the weight gradually as you become stronger and more comfortable with the exercise.
  • Take breaks between sets to allow your muscles to recover and prevent overexertion.
  • Ensure that you have proper shoulder stability by retracting and depressing your shoulder blades during the exercise.
  • Watch your breathing pattern, exhaling when extending the arms and inhaling when flexing the elbows.
  • Implement different grip variations, such as a neutral grip or an overhand grip, to target the triceps from different angles.


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