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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Extension - Seated, Overhead (Dumbbell)
Hold a dumbbell with both hands. Lower it behind your head until your elbows are fully bent. Press it back up to the ceiling, keeping elbows tight.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps (long)
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a bench with back support, holding a dumbbell in one hand.
- Keep your feet flat on the floor and your back straight.
- Step 2Position the Dumbbell
- Raise the dumbbell overhead with your arm fully extended.
- Ensure your elbow is close to your head and your palm is facing forward.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body during the movement.
- Maintain a neutral spine and avoid arching your back.
- Step 4Lower the Dumbbell
- Slowly bend your elbow to lower the dumbbell behind your head.
- Keep your upper arm stationary and close to your head throughout the movement.
- Step 5Lift the Dumbbell
- Press the dumbbell back up to the starting position by straightening your arm.
- Focus on using your triceps to lift the weight.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Ensure that your movements are controlled and steady.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbell to your lap or the floor.
- Take a moment to rest and recover before moving on to the next exercise.