Dumbbell Seated Front and Back Tate Press exercise animation (Male)

Dumbbell Seated Front and Back Tate Press

Target muscle
Triceps Brachii
Synergist muscles
Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Pectoralis Major Clavicular Head, Serratus Anterior
Equipment
Dumbbell
Body part
Upper Arms
Type
Strength

The dumbbell seated front and back Tate press is a triceps isolation exercise that targets the triceps brachii while the front, side, and rear deltoids, the upper chest (pectoralis major, clavicular head), and the serratus anterior assist. Performed seated with the elbows flared, it works the triceps through a short, controlled front-and-back arc and is a good accessory for lockout strength and arm size.

How to do the Dumbbell Seated Front and Back Tate Press

  1. 1Sit upright on a bench with a back support, a dumbbell in each hand and your feet flat on the floor.
  2. 2Press the dumbbells up over your upper chest so your arms are extended and the weights are roughly side by side.
  3. 3Flare your elbows out to the sides and turn your palms to face forward so the dumbbell handles point toward and away from you.
  4. 4Keeping your upper arms still and elbows high, bend at the elbows to lower the dumbbells down and forward toward the front of your chest.
  5. 5Let the inner heads of the dumbbells track toward each other near your chest, feeling a stretch across the triceps.
  6. 6Press the dumbbells back up and slightly behind the start position, extending your elbows until your arms are straight again.
  7. 7Squeeze the triceps at the top, then repeat for the front-and-back motion under control.
  8. 8After your last rep, bring the dumbbells to your thighs and set them down safely.

Form tips

  • Keep your upper arms and elbows fixed in place — only your forearms should move so the work stays on the triceps.
  • Use a slow, controlled tempo and a light-to-moderate weight; this is an isolation lift, not a heavy press.
  • Keep your back against the support and your core braced to avoid leaning or rocking for momentum.
  • Pause briefly in the stretched position to keep tension on the triceps before pressing back out.
  • Drop the dumbbells onto your thighs to bail safely rather than dropping them out to the sides if a rep stalls.

Common mistakes

  • Letting the elbows drop or drift inward, which turns the move into a regular press and shifts work off the triceps.
  • Using too much weight, which forces body english and shortens the range of motion, reducing triceps tension.
  • Rushing the reps and bouncing at the bottom, which removes the controlled stretch and risks elbow strain.
  • Flaring the elbows so wide that the shoulders take over, stressing the shoulder joint instead of isolating the triceps.
  • Arching the back off the support to heave the weights up instead of keeping the torso stable.

Frequently asked questions

What muscles does the dumbbell seated front and back Tate press work?

It primarily works the triceps brachii. The front, side, and rear deltoids, the upper chest (pectoralis major, clavicular head), and the serratus anterior act as synergists to stabilize and assist the motion.

How is the Tate press different from a regular dumbbell triceps extension?

The Tate press keeps the elbows flared out to the sides and presses the dumbbells down toward the chest, while a standard extension keeps the elbows tucked and moves the weight overhead or behind the head. The Tate press hits the triceps from a different angle.

How much weight should I use on the Tate press?

Use light-to-moderate dumbbells. It is a triceps isolation move, so control and a full range of motion matter more than load — most lifters do 3–4 sets of 10–15 reps.

Is the Tate press good for beginners?

It can be, once you can keep your elbows fixed and high without flaring excessively. Start light to learn the front-and-back path; if the position bothers your elbows, a cable pushdown or overhead extension is a simpler alternative.

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