Male

Dumbbell Seated Triceps Extension

Muscles involved

Building arm strength safely requires a smart step-by-step approach, and the dumbbell seated triceps extension is perfect for applying progressive overload. When training overhead with dumbbells, you should start with a manageable weight that allows you to keep your spine tall and your elbows pointed forward. As your mind-muscle connection improves, you can gradually increase the load over time while preserving strict execution. The secret to progressing without losing proper form is making sure your lower back does not arch as the weight gets heavier. Prioritize a full stretch at the bottom and a controlled lockout, only stepping up to a larger dumbbell once you can handle the movement smoothly. This gradual build-up guarantees safe joint health and constant progression for your triceps.

How to do it

1. Sit on a backless bench, keeping your back straight. 2. Hold a weight with both hands behind your head with your arms bent. 3. Extend your arms, lifting the weight overhead. 4. Bend your arms to return controllably to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows pointing forward and close to your head. - Extend your arms completely overhead for a full contraction. - Lower the weight controllably behind your head, feeling the stretch in your triceps.