Dumbbell Seated Triceps Extension exercise animation (Männlich)

Dumbbell Seated Triceps Extension

Zielmuskel
Triceps Brachii
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell seated triceps extension is an overhead isolation exercise that targets the triceps brachii. Holding a single dumbbell overhead with both hands, you lower it behind your head and press it back up, putting the long head of the triceps under a deep stretch through a full range of motion.

Dumbbell Seated Triceps Extension: So führst du sie aus

  1. 1Sit upright on a bench with your feet flat on the floor and your back tall, ideally with an upright back support for stability.
  2. 2Hold one dumbbell vertically with both hands, cupping the top end so your palms press against the underside of the upper plate.
  3. 3Press the dumbbell straight overhead until your arms are fully extended and the weight is balanced above your head.
  4. 4Keep your upper arms close to your head and your elbows pointing forward, not flaring out to the sides.
  5. 5Lower the dumbbell in a controlled arc behind your head by bending only at the elbows, until you feel a stretch in your triceps.
  6. 6Pause briefly at the bottom without letting the weight drop or your elbows splay outward.
  7. 7Extend your elbows to press the dumbbell back overhead until your arms are straight, squeezing the triceps at the top.
  8. 8Complete your reps, then lower the dumbbell under control to your lap or set it down safely.

Technik-Tipps

  • Keep your upper arms as vertical and still as possible so the movement happens only at the elbows and the triceps do the work.
  • Brace your core and keep your ribs down to avoid arching your lower back as you press overhead.
  • Use a full range of motion — a deep stretch at the bottom is where the long head of the triceps is loaded most.
  • Control the lowering phase rather than letting the dumbbell fall; a 2–3 second descent builds more tension.
  • Start lighter than you think; balancing one dumbbell overhead behind your head is less stable than a two-arm movement.

Häufige Fehler

  • Letting the elbows flare out to the sides, which shifts tension off the triceps and stresses the shoulders.
  • Using your lower back to heave the weight up, which arches the spine and risks injury instead of working the triceps.
  • Cutting the range of motion short at the bottom, which skips the loaded stretch that drives triceps growth.
  • Letting the dumbbell drop behind your head too fast, which loses muscular tension and can strain the elbows.
  • Moving the upper arms forward and back, turning the lift into a partial press instead of a true triceps extension.

Häufig gestellte Fragen

What muscles does the dumbbell seated triceps extension work?

It isolates the triceps brachii, the muscle on the back of the upper arm. The overhead position places extra emphasis on the long head of the triceps because it is stretched as you lower the dumbbell behind your head.

Should I do this seated or standing?

Seated is more stable and reduces the temptation to use your legs or lower back to cheat the weight up. An upright bench with back support makes it easier to keep your torso fixed and isolate the triceps.

Is the dumbbell seated triceps extension good for beginners?

Yes, as long as you start light. It is a simple isolation movement, but balancing a single dumbbell overhead behind your head takes practice, so build control with a moderate weight before adding load.

How many sets and reps should I do?

For triceps growth, 3–4 sets of 10–15 reps with controlled tempo works well. Since this is an isolation exercise, moderate weight with a full stretch beats heavy, partial reps.

Where should I feel this exercise?

You should feel it in the triceps along the back of your upper arms, with a noticeable stretch when the dumbbell is lowered behind your head. If you feel it mainly in your shoulders or lower back, reduce the weight and keep your elbows pointing forward.

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