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Dumbbells Seated Triceps Extension

Dumbbells Seated Triceps Extension

The Dumbbell Seated Triceps Extension is a fantastic exercise for targeting and strengthening the triceps, which are the muscles located on the back of the upper arms. This exercise primarily focuses on the long head of the triceps, helping to add definition and size to your arms. As the name suggests, this exercise requires a pair of dumbbells and a sturdy, flat bench or chair. By sitting down and stabilizing your body, you eliminate any potential momentum and isolate the triceps to get the most out of each repetition. The seated position also helps to minimize strain on other muscle groups, making it a safe and effective exercise for individuals of all training levels. When performing the Dumbbell Seated Triceps Extension, it's important to maintain proper technique and form. This means keeping your back straight, core engaged, and elbows tucked in close to your ears throughout the movement. By doing so, you ensure that the triceps are doing the majority of the work, leading to maximum engagement and results. To make this exercise even more challenging, you can increase the weight of the dumbbells or perform the movement at a slower tempo. Just remember to choose a weight that allows you to maintain control and proper form throughout the entire range of motion. Incorporating the Dumbbell Seated Triceps Extension into your workout routine can help to strengthen your arms and improve overall upper body strength. So grab those dumbbells, find a comfortable place to sit, and get ready to feel the burn in those triceps!


  • Start by sitting on a bench with your back straight and your feet flat on the floor.
  • Hold a dumbbell in each hand, with your palms facing inwards and your arms extended straight above your head.
  • Keep your elbows close to your head and lower the dumbbells behind you in a controlled motion, bending your elbows.
  • Stop when your forearms are parallel to the floor or slightly lower, and hold the position briefly.
  • Raise the dumbbells back up to the starting position by extending your arms fully.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Start with lighter weights and gradually increase the weight as you get stronger.
  • Focus on engaging your triceps muscles and avoid using other muscle groups to lift the dumbbells.
  • Control the movement, lowering the dumbbells slowly and under control to maximize muscle engagement.
  • Ensure that your elbows are positioned close to your head and avoid letting them flare out to the sides.
  • Add variety by changing the grip on the dumbbells (e.g., palms facing in or out) to target different areas of the triceps.
  • Incorporate a full range of motion by extending your elbows fully on the upward phase and flexing them to approximately 90 degrees on the downward phase of the movement.
  • Breathe properly throughout the exercise, exhaling as you extend the dumbbells and inhaling as you flex your elbows.
  • Pay attention to your posture and keep your abs engaged, back straight, and shoulders relaxed during the exercise.
  • Allow for adequate rest and recovery between sets to prevent overtraining and maximize strength gains.

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