How to do Seated Double Arms Dumbbell Overhead Tricep Extension Exercise

Read on to learn how to do seated overhead dumbbell tricep extension correctly with VIDEO demonstrating correct form & proper movements.

This article is good for beginners, seniors – whether men or women.

What Muscles Do Overhead Tricep Extensions Work?

The seated dumbbell tricep extension exercise is a great way to isolate triceps. This exercise specifically targets the long head of the tricep muscles.

With a larger, more dense long head you will flaunt an overall appearance of a bigger tricep.

This exercise will also help tighten your loose triceps. So, its good for women/females who are having flabby arms and want to tone up their upper arms.

Note: The video is end of this article. After reading the full article, watch the video.

How To Do A Seated Dumbbell Triceps Extension?

Start Position – Seated Double Arm Dumbbell Overhead Extension  

Sit in an upright position on a flat bench, preferably having a half back support. Grip the end of a dumbbell vertically with your both hands. While holding the end of the dumbbell, resting in the palms of your both hands, bring it up your head by extending the arms to the full extent. Your upper arms should stay near to your ears. The palms should be facing upward in a diamond shape grip. Keep your feet flat on the floor. 

In case you are using a very heavy dumbbell, ask someone to hand it over to you. 

Movement – Seated Double Arm Overhead Dumbbell Extension

(i) Tighten your core and raise your chest high. Keep the head up, eyes facing forward with your back in a neutral position all through the exercise movement.   

(ii) While keeping your upper arms close to your head, perpendicular to the floor, slowly lower the dumbbell behind your head, without using any jerk or momentum, until the forearms touch your biceps (or as far as possible). The movement should occur only at your elbow joints. This you can ensure by keeping your upper arms stationary and only moving the forearms. Breathe in as you perform this step.

(ii) Pause when your forearms come close to or touch the biceps, and then slowly go back to the starting position by using your triceps to lift the dumbbell. Breathe out as you perform this step.

(iii) Repeat for the desired number of repetitions and sets.

Tips To Maximize – Overhead Tricep Extension Dumbbell Benefits

(i) Perform it after the multi-joint triceps exercises.  

(ii) Do 3-4 sets of 12-15 reps.

(iii) Keep your body as still as possible, moving only your forearms.

(iv) Don’t allow your elbows flare out as you move the dumbbell.

Watch this VIDEO to learn proper form, correct movements & the right technique to do Double Arms Dumbbell Overhead Tricep Extension exercise: 

Renu Bakshi AKA Fitness BuffhqAbout Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”

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