Weighted Seated Triceps Extension exercise animation (Hombre)

Weighted Seated Triceps Extension

Músculo objetivo
—
Equipamiento
Weighted
Parte del cuerpo
Upper Arms
Tipo
Strength

The weighted seated triceps extension is an isolation exercise that targets all three heads of the triceps brachii — the long, lateral, and medial heads — making it one of the most effective movements for building upper arm size and strength. Seated on a bench, your torso is stabilized so you can concentrate fully on elbow extension without compensating through your lower back or hips.

Cómo hacer el Weighted Seated Triceps Extension

  1. 1Sit upright on a flat or low-back bench with your feet flat on the floor, hip-width apart, and your core braced.
  2. 2Hold a dumbbell (or weight plate) with both hands, cupping the top plate or gripping the handle, and press it overhead until your arms are fully extended.
  3. 3Position your upper arms close to your head, with your elbows pointing straight up toward the ceiling.
  4. 4Keeping your upper arms still and your elbows in place, slowly lower the weight behind your head by bending at the elbows until your forearms reach approximately a 90° angle or your hands are just below ear level.
  5. 5Pause briefly at the bottom without letting the weight drop or your elbows flare outward.
  6. 6Drive the weight back up by extending your elbows, squeezing your triceps at the top of the movement.
  7. 7Fully lock out your arms at the top, then immediately begin the next controlled descent without losing the overhead position.
  8. 8Complete all reps, then lower the weight carefully to your lap before setting it down.

Consejos de técnica

  • Keep your upper arms pinned close to your ears throughout each rep — if they drift forward, the movement shifts away from the triceps.
  • Move through a full range of motion: lower until you feel a deep stretch in your triceps before pressing back to full lockout.
  • Brace your core and avoid arching your lower back, especially as the weight gets heavier.
  • Control the eccentric (lowering) phase for 2–3 seconds to increase time under tension and reduce joint stress.
  • If using a dumbbell, grip the inner plate with both palms flat against it and thumbs wrapped around the handle for a secure hold overhead.

Errores comunes

  • Letting the elbows flare out to the sides, which reduces triceps isolation and stresses the shoulder joints.
  • Using momentum to swing the weight up rather than driving through elbow extension, which reduces muscle activation and risks injury.
  • Shortening the range of motion by not lowering the weight far enough behind the head, limiting the stretch on the long head of the triceps.
  • Arching the lower back excessively to compensate for a weight that is too heavy, shifting load onto the spine instead of the target muscles.
  • Allowing the upper arms to drift forward as fatigue sets in, turning the movement into a partial press rather than a pure extension.

Preguntas frecuentes

What muscles does the weighted seated triceps extension work?

It primarily targets all three heads of the triceps brachii — the long, lateral, and medial heads. The long head receives particular emphasis because the exercise is performed overhead, placing it in a stretched position.

Should I use a dumbbell or a weight plate for this exercise?

Either works well. A single dumbbell gripped with both hands is the most common choice because it is easy to position overhead; a weight plate offers a flat, secure grip that some people find more comfortable. Choose whichever lets you maintain a stable, controlled hold throughout the set.

How is the seated triceps extension different from the standing version?

Sitting removes the need to stabilize your entire body, so you can focus more directly on triceps isolation. It also makes it easier to keep your torso upright and your upper arms close to your head, reducing the risk of lower-back compensation.

What rep range is best for the weighted seated triceps extension?

Most trainees respond well to moderate rep ranges of 8–15 reps per set for hypertrophy. Because it is an isolation movement, very heavy loading is less important than maintaining strict form through a full range of motion.

Why do my elbows hurt during seated triceps extensions?

Elbow discomfort is often caused by flared elbows, too much weight, or an incomplete warm-up. Keep your elbows pointing straight up, reduce the load, and ensure the elbow joint is warm before adding intensity. Persistent pain should be evaluated by a medical professional.

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