Arms / Beginner / Isolation (single joint)

Seated Dumbbell Overhead Triceps Extension

A seated two-hand overhead extension with one dumbbell that emphasizes the long head of the triceps.

At a glance

Primary

Triceps

Equipment

Dumbbells, Bench

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the elbow, shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit on a bench with back support if available and hold one dumbbell with both hands overhead, arms straight.
2. Keeping your upper arms close to your head, bend your elbows to lower the dumbbell behind your head.
3. Extend your elbows to press it back overhead.

Tips

• Keep the elbows pointing forward and your lower back neutral.

Common mistakes

• ✗ Elbows flare wide and the load is too heavy.

  Why it hurts: The elbow joint takes the stress instead of the triceps, and pain at the back of the elbow is common.

  ✓ Instead: Keep the elbows pointing forward (or up overhead) and choose a moderate load for 8–15 reps.

• ✗ Arching the back during the overhead version.

  Why it hurts: Limited shoulder mobility is made up by the lower back.

  ✓ Instead: Brace the core, keep the ribs down, or switch to a cable pushdown.

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