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Upper Arms · Dumbbell
Dumbbell Overhead Extension Seated
Dumbbell Overhead Extension Seated is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Anterior Deltoids
How to do Dumbbell Overhead Extension Seated
- Sit on a bench, holding a dumbbell with both hands and extending your arms fully overhead. Hold a dumbbell with your fingers wrapped around the dumbbell handle.
- Slowly bend your elbows, lowering the dumbbell behind your head until your forearms are parallel to the floor.
- Press the dumbbell back up by straightening your elbows, returning to the starting position with arms fully extended overhead.
- Repeat the movement for the desired number of repetitions, keeping your core engaged and back pressed against the bench.
Form tips
- Keep your elbows close to your head throughout the movement to maximize triceps activation.
- Use a controlled motion, avoiding any jerking or swinging of the weight.
- Maintain a firm grip on the dumbbell to ensure stability and control.
Dumbbell Overhead Extension Seated alternatives
More triceps exercises
Dumbbell Overhead Extension Seated FAQ
What muscles does Dumbbell Overhead Extension Seated work?
Dumbbell Overhead Extension Seated mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Overhead Extension Seated?
You need a dumbbell.
How many sets and reps of Dumbbell Overhead Extension Seated should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Overhead Extension Seated good for beginners?
Yes. Dumbbell Overhead Extension Seated is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Dumbbell Overhead Extension Seated burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Overhead Extension Seated?
Other exercises for the triceps include Plate Overhead Tricep Extension, Bodyweight Overhead Triceps Extension, Cable Triceps Overhead Extension (Ez Bar) and Cable Overhead Extension Rope.
For developers
Use Dumbbell Overhead Extension Seated in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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