Alternating Dumbbell Seated Overhead Triceps Extension
Isolate and strengthen your triceps with alternating dumbbell extensions. Perfect for building upper arm muscle and definition!
The Alternating Dumbbell Seated Overhead Triceps Extension mainly works the triceps, with help from the chest. You'll need: exercise bench or dumbbells.
Required Equipment
Alternating Dumbbell Seated Overhead Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head)
Alternating Dumbbell Seated Overhead Triceps Extension Variations and Alternatives
How to do the Alternating Dumbbell Seated Overhead Triceps Extension
A flat bench or stable chair
1. Starting Position:
Sit upright on a flat bench or sturdy chair with your feet flat on the floor, shoulder-width apart.
Hold a dumbbell in each hand. Lift the dumbbells overhead, fully extending your arms while keeping your elbows close to your head. Your palms should face each other.
Movement:
Begin by lowering one dumbbell behind your head by bending at the elbow, keeping the upper arm stationary. Ensure your elbow stays close to your ear.
Slowly lower the dumbbell until your forearm is parallel to the ground or slightly below.
Return to Start:
Press the dumbbell back up to the starting position by extending your arm fully.
As you return to the starting position, simultaneously lower the other dumbbell behind your head, repeating the same motion.
Breathing:
Inhale as you lower the dumbbell, and exhale as you press it back up.
Repetitions:
Perform 10-15 repetitions on each arm, alternating between the two.
Tips:
Maintain a straight back and core engagement throughout the exercise to avoid leaning forward.
Start with lighter weights to ensure proper form, and gradually increase as you gain strength.
If you find it difficult to balance, you can keep your feet wider apart or use a bench with a backrest.
Cool Down:
After completing your sets, stretch your triceps and shoulders to enhance flexibility and reduce muscle soreness.
Alternating Dumbbell Seated Overhead Triceps Extension FAQs
What muscles does the Alternating Dumbbell Seated Overhead Triceps Extension work?
The Alternating Dumbbell Seated Overhead Triceps Extension mainly works the triceps, with help from the chest. The main muscles are the triceps brachii.
What equipment do you need for the Alternating Dumbbell Seated Overhead Triceps Extension?
Exercise bench or dumbbells.
What workout day should the Alternating Dumbbell Seated Overhead Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Dumbbell Seated Overhead Triceps Extension variations and alternatives?
Similar exercises include the Barbell Seated Overhead Triceps Extension, Bottle-Weight Overhead Triceps Extension, Dumbbell Incline Tricep Kickback and Dumbbell Single-Arm Triceps Extension.
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