Smart Workout Diary

Seated Dumbbell Overhead Triceps Extension

The seated dumbbell overhead triceps extension is an isolation exercise performed by lowering and raising a dumbbell behind the head through elbow flexion and extension. It primarily trains the triceps while the seated position can help limit lower-body involvement. It supports upper-arm strength and muscle development.

Demonstration

Seated Dumbbell Overhead Triceps Extension — demonstration 1
Seated Dumbbell Overhead Triceps Extension — demonstration 2

Instructions

  1. Sit upright on a stable seat with both feet flat on the floor.
  2. Hold one dumbbell securely with both hands and raise it overhead with your arms nearly straight.
  3. Brace your abdomen and keep your upper arms close to your head.
  4. Bend your elbows to lower the dumbbell in a controlled path behind your head.
  5. Extend your elbows to raise the dumbbell overhead without moving your upper arms excessively.
  6. Finish with control, then lower the dumbbell safely before standing.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Other
Difficulty
Beginner

Technique tips

  1. Use a load that lets you control the bottom position without forcing your elbows outward.
  2. Keep your ribs from flaring and avoid leaning your torso backward as the dumbbell rises.
  3. Move smoothly rather than bouncing the dumbbell out of the lowered position.
  4. Stop the range of motion if you cannot keep the dumbbell controlled behind your head.
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