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Seated Dumbbell Bench Extension

A seated overhead dumbbell triceps extension using a bench with back support, putting the triceps long head through a deep stretch under stable conditions.

ArmsDumbbellOverhead elbow extension
GoLightWeight mediadumbbell-seated-bench-extension

Demonstration coming soon

Primary

Triceps

Secondary

Anterior deltoidsCoreForearm muscles

Equipment

Dumbbell

Pattern

Overhead elbow extension

Setup

  1. 01Set a bench upright or slightly reclined and sit with the back fully supported.
  2. 02Grip one dumbbell with both hands, palms flat against the inside of the top plate.
  3. 03Press the dumbbell overhead until the arms are extended.
  4. 04Keep the elbows pointing forward and the ribs pulled down.

Execution

  1. 01Bend the elbows to lower the dumbbell behind the head.
  2. 02Keep the upper arms vertical and close to the ears.
  3. 03Lower until you feel a deep stretch through the triceps.
  4. 04Extend the elbows to press the dumbbell back overhead without locking out violently.

Checkpoints

  • -Upper arms stay vertical; only the forearms travel.
  • -Elbows stay narrow, not flared wide.
  • -Lower back stays against the pad, ribs down.
  • -The dumbbell path clears the head safely on every rep.

Common mistakes

  • -Flaring the elbows and turning it into a press.
  • -Arching off the backrest to cheat the weight up.
  • -Cutting the stretch short at the bottom.
  • -Choosing a dumbbell too heavy to lower under control behind the head.

Programming notes

  • -Use 3 sets of 8 to 12 reps with a controlled eccentric.
  • -The long head works hardest in the deep stretch, so prioritize range over load.
  • -A back-supported bench lets you push closer to failure than the standing version.

Related exercises

Seated Dumbbell Triceps Extension

Dumbbell / Arms

Standing Dumbbell Triceps Extension

Dumbbell / Arms

Seated Overhead Barbell Triceps Extension

Barbell / Arms

Overhead Triceps Extension

Dumbbell / Arms

Out now

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