Dumbbell Seated Triceps Extension
Expert Advice
Keep your elbows close to your head and pointing straight up throughout the movement to maximize triceps engagement.
How-to-do Steps
- Sit on a bench with back support and hold a dumbbell with both hands.
- Extend your arms fully and raise the dumbbell overhead.
- Keeping your upper arms still, bend your elbows to lower the dumbbell behind your head.
- Extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Track Dumbbell Seated Triceps Extension in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Seated Triceps Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What does Dumbbell Seated Triceps Extension work?
This exercise directly targets your triceps through a focused isolation movement. It is one of the most popular triceps exercises in the gym and uses a dumbbell.
Is Dumbbell Seated Triceps Extension good for beginners?
Yes. Dumbbell Seated Triceps Extension uses a simple movement pattern that does not require advanced coordination. You just need a dumbbell to get started. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Dumbbell Seated Triceps Extension?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
