Dumbbell Seated Bent Over Triceps Extension exercise animation (Männlich)

Dumbbell Seated Bent Over Triceps Extension

Zielmuskel
—
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell seated bent over triceps extension is an isolation exercise that targets the triceps brachii, the muscle on the back of the upper arm. Performed seated with your torso hinged forward, you extend the dumbbell back behind you in a kickback-style motion, making it a controlled, joint-friendly way to build arm strength and definition.

Dumbbell Seated Bent Over Triceps Extension: So führst du sie aus

  1. 1Sit on the end of a bench with your feet flat on the floor and a dumbbell in one hand using a neutral grip (palm facing in).
  2. 2Hinge forward from your hips until your torso is roughly parallel to the floor, keeping your back flat and your core braced.
  3. 3Raise your upper arm until it is parallel to the floor and tucked close to your side, with the dumbbell hanging straight down and your elbow bent.
  4. 4Keeping your upper arm fixed in place, extend your elbow to drive the dumbbell back and up until your arm is fully straight.
  5. 5Squeeze your triceps at the top, holding briefly with your arm in line with your torso.
  6. 6Lower the dumbbell back to the starting position under control, letting only your forearm move.
  7. 7Complete your reps, then switch to the other arm and repeat.

Technik-Tipps

  • Keep your upper arm pinned to your side throughout the set so the movement happens only at the elbow.
  • Use a controlled tempo and a full lockout rather than swinging the weight up with momentum.
  • Maintain a flat back and a braced core to protect your lower back in the hinged position.
  • Pick a lighter dumbbell than you would for pressing moves, since this is an isolation exercise where form matters more than load.

Häufige Fehler

  • Swinging the dumbbell up with momentum, which takes tension off the triceps and reduces the effectiveness of the rep.
  • Letting the upper arm drop or move during the lift, which turns the exercise into a row and removes the triceps isolation.
  • Rounding the lower back while hinged forward, which places unnecessary strain on the spine.
  • Stopping short of full elbow extension, which misses the peak triceps contraction at the top of the movement.

Häufig gestellte Fragen

What muscles does the dumbbell seated bent over triceps extension work?

It targets the triceps brachii, the muscle on the back of the upper arm responsible for straightening the elbow. As an isolation exercise, the work stays focused on the triceps when your upper arm is held still.

Is this exercise good for beginners?

Yes. It uses a light dumbbell and a simple, single-joint motion, making it easy to learn. Start with a manageable weight and focus on keeping your upper arm fixed so you feel the triceps working.

How many sets and reps should I do?

For arm definition and endurance, 3 sets of 10 to 15 reps per arm with a controlled tempo works well. Since it is an isolation move, moderate weight with strict form beats heavy, sloppy reps.

Where should I feel this exercise?

You should feel it in the triceps on the back of your upper arm, especially as you straighten your elbow and lock out at the top. If you feel it mostly in your shoulder or back, your upper arm is likely moving instead of staying fixed.

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