Male model ex_47GODM

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Upper Arms · Dumbbell

Dumbbell Seated Bench Extension

beginnerstrength

Dumbbell Seated Bench Extension is a beginner isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell and a bench. 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 · Deltoids

How to do Dumbbell Seated Bench Extension

Sit on a bench with your back straight and feet flat on the floor, holding a dumbbell with both hands, positioning it behind your head.
Begin with your elbows bent and pointed upwards, keeping your upper arms close to your head.
Extend your elbows to lift the dumbbell upwards until your arms are fully extended, keeping your upper arms stationary.
Lower the dumbbell back to the starting position with control, bending your elbows.

Form tips

Avoid flaring your elbows out; keep them close to your head.
Exhale as you extend your elbows and inhale as you lower the dumbbell.
Ensure a slow and controlled movement to maintain proper form.

Dumbbell Seated Bench Extension alternatives

Barbell Lying Extension

Triceps · beginner

Tricep Extension Machine

Triceps · beginner

Elbow-Extension

Triceps · intermediate

Bodyweight Triceps Extension

Triceps · intermediate

More triceps exercises

Dumbbell Overhead Extension Seated

Triceps · beginner

Dumbbell One Arm Triceps Extension (On Bench)

Triceps · intermediate

Dumbbell Seated Kickback

Triceps · beginner

Dumbbell Lying Triceps Extension

Triceps · beginner

Bodyweight Overhead Triceps Extension

Triceps · intermediate

Kettlebell Standing Tricep Extension

Triceps · intermediate

Cable Overhead Extension Rope

Triceps · beginner

Cable Alternate Triceps Extension

Triceps · beginner

Dumbbell Seated Bench Extension FAQ

What muscles does Dumbbell Seated Bench Extension work?

Dumbbell Seated Bench Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.

What equipment do you need for Dumbbell Seated Bench Extension?

You need a dumbbell and a bench.

How many sets and reps of Dumbbell Seated Bench Extension 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 Seated Bench Extension good for beginners?

Yes. Dumbbell Seated Bench Extension is rated beginner, so it's a sound choice while you learn to train the triceps.

How many calories does Dumbbell Seated Bench Extension 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 Seated Bench Extension?

Other exercises for the triceps include Barbell Lying Extension, Tricep Extension Machine, Elbow-Extension and Bodyweight Triceps Extension.

For developers

Use Dumbbell Seated Bench Extension 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_47GODM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_47GODM",
  "name": "Dumbbell Seated Bench Extension",
  "model": "male",
  "target": "Triceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_47GODM/mp4-720.mp4?…",
    "poster": "https://…/ex_47GODM/poster.jpg?…"
  }
}