Smart Workout Diary

Dumbbell Seated Bent-Over Tricep Extension

The dumbbell seated bent-over triceps extension is an isolation exercise performed while seated and leaning the torso forward. It primarily trains the triceps through elbow extension while the upper arms stay relatively still, supporting arm-strength and muscle-building goals.

Demonstration

Dumbbell Seated Bent-Over Tricep Extension — demonstration 1
Dumbbell Seated Bent-Over Tricep Extension — demonstration 2

Instructions

  1. Set up: Sit near the edge of a stable bench with a dumbbell in each hand and your feet planted firmly on the floor.
  2. Hinge forward: Brace your abdomen and lean forward from the hips with a long, neutral spine. Let the dumbbells hang beneath your shoulders.
  3. Position the arms: Bring your upper arms alongside your torso, with the elbows bent and pointing behind you. Keep the upper arms still.
  4. Extend: Exhale as you straighten the elbows, moving the dumbbells backward until your arms are nearly straight. Squeeze the triceps without forcefully locking the elbows.
  5. Return with control: Inhale and slowly bend the elbows until the forearms return to the starting position. Keep your torso stable and repeat.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Keep the elbows high: Letting the elbows drop shifts work away from the triceps.
  2. Move only at the elbows: Avoid swinging the shoulders or using momentum to lift the dumbbells.
  3. Use a manageable load: Choose dumbbells that allow a controlled return and a neutral back position.
  4. Breathe steadily: Exhale on the extension and inhale as you return.
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