Seated Dumbbell Triceps Extensions

Training Details Seated Dumbbell Triceps Extensions

  • Primary Muscle
  • Secondary Muscle
    Inner Abs
  • Equipment
  • Level

Why you should do a Seated Triceps Extension

When doing the seated triceps press the load should only be felt in your triceps, otherwise you are doing it wrong. On top of that, you get extra abdominal strength, as you must have an active torso to counteract extremely swaying.


This exercise can be performed with both a dumbbell in each hand or a heavier dumbbell that is lifted bu both hands. The big difference is actually in the elbow position which becomes a little more straight forward when you run two dumbbells. Try both to get different angles.

Place both hands on a suitable weight and then sit down on a raised bench. Lift the dumbbell (s) so that you have it just behind your head with your arms outstretched.

Lower the weight with the upper arms fixed as far as possible in a controlled movement. Then lift the weight back up over your head with your arms outstretched. Repeat the exercise to the desired number of reps.

Guide for Seated Dumbbell Triceps Extensions

  • The elbow should be fixed during the movement. It should not swing back and forth or flap outwards.
  • The back should be straight and tighten the torso.
  • Hold on to the weight on the way down.
  • Be very careful with too heavy weights in the triceps press as the load on both tendons and elbows will be great if the upper arms go too much over the head. The shoulder joint is also here in the risk zone for injuries if you move incorrectly.
  • Feel free to stabilise your elbow with your other “free” arm

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