Seated Dumbbell Triceps Extension

Hold a single dumbbell with both hands overhead; simple and effective for the long head.

• Isolation
• Dumbbell
• Beginner

How to do it

• Dumbbell held with both hands, overhead
• Lower behind your head under control
• Extend squeezing at the top

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Flaring your elbows
• Swinging your trunk

Muscles worked

Primary

• Triceps

Alternatives

• Overhead Cable Triceps Extension
• Skullcrusher / Overhead Extension