Dumbbells Seated Triceps Extension exercise animation (Männlich)

Dumbbells Seated Triceps Extension

Zielmuskel
Triceps Brachii
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbells seated triceps extension is an isolation exercise that targets the triceps brachii, the muscle on the back of the upper arm. Performed seated with a single dumbbell held overhead, it puts the long head of the triceps under a deep stretch, making it a strong choice for building arm size and lockout strength.

Dumbbells Seated Triceps Extension: So führst du sie aus

  1. 1Sit upright on a bench with your feet flat on the floor and your core braced. Use a back support if available to keep your torso vertical.
  2. 2Grip one dumbbell with both hands, cupping the inside of the top plate so the handle hangs down behind your head.
  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 vertical and close to your head as you bend your elbows, lowering the dumbbell in a controlled arc behind your neck.
  5. 5Lower until you feel a stretch in your triceps, keeping your elbows pointed forward rather than flaring out.
  6. 6Press the dumbbell back up by extending your elbows until your arms are fully straight again, squeezing the triceps at the top.
  7. 7Complete your reps, then lower the dumbbell to your lap or set it down with control.

Technik-Tipps

  • Keep your upper arms still and pointed toward the ceiling so the movement happens only at the elbows, isolating the triceps.
  • Lower under control to use the full stretch on the long head of the triceps rather than dropping the weight quickly.
  • Brace your core and avoid arching your lower back, especially as you fatigue near the end of a set.
  • Start lighter than you think — the overhead position is less stable, so control matters more than load.

Häufige Fehler

  • Flaring your elbows out to the sides, which shifts tension off the triceps and stresses the elbow joint.
  • Letting your upper arms drift forward or drop, which turns the movement into a partial press and shortens the triceps' range.
  • Arching the lower back to heave the weight up, which strains the spine and removes the triceps' workload.
  • Going too heavy and losing control behind your head, risking a strained elbow or dropping the dumbbell on your neck.

Häufig gestellte Fragen

What muscles does the dumbbells seated triceps extension work?

It isolates the triceps brachii, the three-headed muscle on the back of the upper arm. The overhead position emphasizes the long head, which contributes most to overall arm size.

Why do the seated version instead of standing?

Sitting, ideally with back support, stabilizes your torso and reduces the temptation to use your lower back or momentum, so the triceps do more of the work in a cleaner range of motion.

How many sets and reps should I do?

For arm size, 3 to 4 sets of 10 to 15 reps with a controlled tempo works well. The triceps respond to that moderate rep range, and the overhead stretch is most effective when the weight is manageable.

Where should I feel this exercise?

You should feel it along the back of your upper arms, with a noticeable stretch as the dumbbell lowers behind your head and a strong contraction as you straighten your elbows at the top.

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