Dumbbell Bench Seated Extension
Build triceps strength with Dumbbell Bench Seated Extensions! A simple, effective exercise for arm definition.
The Dumbbell Bench Seated Extension mainly works the triceps, with help from the shoulders and core. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Bench Seated Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Dumbbell Bench Seated Extension Variations and Alternatives
How to do the Dumbbell Bench Seated Extension
Sit on a bench with back support holding a dumbbell in both hands. Your feet should be flat on the floor, positioned shoulder-width apart to help with balance.
Start with the dumbbell held overhead at arms' length, both palms pressing on the inner side of the weight plate of the dumbbell, and your arms fully extended. Your elbows should point forward.
With a slow and controlled movement, lower the dumbbell behind your head by flexing your elbows. Keep your upper arms close to your head and parallel to the ground, elbows pointed upward.
Lower the dumbbell until your forearms touch your biceps, or as far as comfortably possible, ensuring your elbows stay in place and do not flare out.
Once you have lowered the dumbbell to a comfortable stretch in your triceps, reverse the movement by extending your elbows, and push the dumbbell back up to the starting position.
Keep your core tight and back straight throughout the movement; this will help stabilize your body.
Repeat the movement for the desired number of reps and sets.
Tips: - Begin with a lightweight to ensure proper form before moving on to heavier weights. - Don’t rush the repetitions; maintain a slow and controlled tempo. - Avoid locking your elbows when you reach the top of the movement to keep tension on the triceps. - Make sure to breathe out as you extend your arms and breathe in as you lower the weight.
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Dumbbell Bench Seated Extension FAQs
What muscles does the Dumbbell Bench Seated Extension work?
The Dumbbell Bench Seated Extension mainly works the triceps, with help from the shoulders and core. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Bench Seated Extension?
Exercise bench or dumbbells.
What workout day should the Dumbbell Bench Seated Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Bench Seated Extension variations and alternatives?
Similar exercises include the Barbell Seated Overhead Triceps Extension, Dumbbell Single-Arm Triceps Extension, Dumbbell Triceps Extension in Cross-Legged Position and Dumbbell Bench Dip.
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