Dumbbell Seated Triceps Extension

Setup

1. 01Sit on a bench with the back supported if possible.
2. 02Hold one dumbbell and press it overhead.
3. 03Point the elbow toward the ceiling, upper arm vertical.
4. 04Brace the core and keep the ribs down.

Execution

1. 01Bend the elbow to lower the dumbbell behind the head.
2. 02Descend until the triceps reach a full stretch.
3. 03Extend the elbow to press the dumbbell back up.
4. 04Complete all reps, then switch arms.

Checkpoints

• -The upper arm stays vertical beside the head.
• -The elbow points up, not out to the side.
• -The lower back stays neutral without flaring the ribs.
• -The dumbbell reaches a deep stretch each rep.

Common mistakes

• -Flaring the elbow outward as the weight lowers.
• -Arching the lower back to fake overhead range.
• -Cutting the stretch short at the bottom.
• -Moving the shoulder instead of just the elbow.