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Dumbbell Seated Triceps Press

A seated overhead extension holding one dumbbell in both hands, loading the triceps long head through a full stretch.

ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-seated-triceps-press

시범 영상 준비 중

Primary

Triceps

Secondary

ShouldersCore

Equipment

Dumbbell

Pattern

Elbow extension

Setup

  1. 01Sit on a bench, ideally with back support, holding one dumbbell.
  2. 02Cup the top plate with both palms and press the dumbbell overhead.
  3. 03Set the upper arms vertical beside the ears with the trunk braced.

Execution

  1. 01Bend the elbows to lower the dumbbell behind the head with control.
  2. 02Descend until the forearms touch the biceps and the triceps are fully stretched.
  3. 03Extend the elbows to press the dumbbell back to lockout overhead.
  4. 04Keep the upper arms vertical the whole time.

Checkpoints

  • -Elbows point forward and up, not flared wide.
  • -Ribs stay down; the lower back does not arch at lockout.
  • -Full range: deep stretch at the bottom, complete lockout at the top.
  • -Dumbbell stays balanced and centered between both hands.

Common mistakes

  • -Flaring the elbows outward as the set gets hard.
  • -Arching the lower back to press the weight up.
  • -Cutting the bottom stretch short with too heavy a dumbbell.
  • -Letting the head push forward into the arms.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps with a 2 to 3 second lowering phase.
  • -One of the best long-head builders; progress in the smallest dumbbell jumps available.
  • -Use a back-supported bench when going heavy to protect the lower back.

Related exercises

Dumbbell Seated Triceps Extension

Dumbbell / Arms

Barbell Seated Overhead Triceps Extension

Barbell / Arms

Dumbbell Standing Triceps Extension

Dumbbell / Arms

Cable Overhead Triceps Extension (Rope Attachment)

Cable / Arms

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