Dumbbell Seated Triceps Extension
Overview
- Target Muscle Groups:
- Triceps.
- Equipment:
- Dumbbell, bench.
- Difficulty:
- Intermediate.
- Log Type:
- Reps and weight.
General Information
Dumbbell Seated Triceps Extension is an isolation exercise that primarily targets the long head of the triceps, while also engaging the lateral and medial heads to a lesser extent. It is an intermediate-level exercise that helps build strength, endurance, and muscle mass in the triceps.
This exercise emphasizes a deep stretch in the triceps due to the overhead position, making it particularly effective for full muscle activation. Performing it seated provides extra stability, allowing you to focus more on controlled movement and less on balance.
It is often used in arm-focused workouts, especially during the later stages to fully fatigue the triceps. Proper form, especially elbow positioning and a controlled descent, is critical to prevent strain on the joints and maximize the effectiveness of the lift.
Instructions
- Sit on a bench with back support and hold a dumbbell with both hands, cupping one end of the weight.
- Lift the dumbbell overhead, extending your arms fully with your elbows pointing forward and close to your head.
- While keeping your upper arms stationary, slowly lower the dumbbell behind your head by bending only at the elbows.
- Lower until you feel a comfortable stretch in the triceps without straining the shoulders.
- Push the dumbbell back up to the starting position by extending your elbows fully.
- Repeat for the desired number of repetitions, maintaining good posture throughout.
Common Mistakes
Injuries
Dumbbell Seated Triceps Extension is a low to medium risk exercise if performed with proper technique and appropriate weight.
The most common injury risks involve elbow or shoulder strain, especially if the dumbbell is lowered too far or moved with uncontrolled speed. Additionally, excessive leaning or arching of the lower back can lead to lumbar discomfort.
To prevent injuries, warm up properly, maintain a neutral spine during the movement, and select a manageable weight that allows for full control. Always prioritize technique over the amount of weight lifted to minimize stress on the joints.
Frequently Asked Questions
- Q: Can I perform this exercise with two dumbbells instead of one?
Yes, you can use two lighter dumbbells, but maintaining balance and form might be harder.
- Q: What should I do if I feel shoulder discomfort during this exercise?
Reduce the weight, focus on strict form, and ensure your elbows stay close to your head throughout the movement.
- Q: Is a seated version better than standing?
Seated versions provide more back support and stability than the standing version, making it easier to focus purely on triceps isolation.
Overview
- Target Muscle Groups:
- Triceps.
- Equipment:
- Dumbbell, bench.
- Difficulty:
- Intermediate.
- Log Type:
- Reps and weight.