Seated Overhead Dumbbell Extension: How-to, Tips & More
The Seated Overhead Dumbbell Extension is a beginner isolation exercise for your triceps. You do it with dumbbells and bench. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Seated Overhead Dumbbell Extension
- Sit on a bench with back support holding one dumbbell overhead with both hands.
- Keep your elbows pointing up.
- Lower the dumbbell behind your head.
- Straighten your arms to press it back up.
Seated Overhead Dumbbell Extension tips
- Sitting keeps your back still so the triceps do all the work.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Seated Overhead Dumbbell Extension alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Seated Overhead Dumbbell Extension work?
The Seated Overhead Dumbbell Extension mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Seated Overhead Dumbbell Extension good for beginners?
Yes. The Seated Overhead Dumbbell Extension is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Seated Overhead Dumbbell Extension?
You need dumbbells and bench.
Add Seated Overhead Dumbbell Extension to your program
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