Dumbbell Seated Triceps Extension
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Description
The Dumbbell Seated Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead while seated, using a dumbbell to add resistance. This exercise emphasizes the long head of the triceps and helps in building arm strength and size.
How to Perform
- Sit on a bench with back support, feet flat on the floor.
- Hold a dumbbell with both hands, palms facing upward, and lift it overhead until your arms are fully extended.
- Keep your elbows close to your head and stationary throughout the movement.
- Slowly lower the dumbbell behind your head by bending your elbows, keeping upper arms still.
- Pause briefly at the bottom of the movement, then extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Tips
- Use a weight that allows you to maintain proper form throughout the exercise.
- Keep your core engaged to stabilize your body and prevent arching your back.
- Avoid flaring your elbows out to ensure maximum triceps engagement.
- Perform the movement slowly and with control to maximize muscle tension.
- Breathe in as you lower the dumbbell and exhale as you extend your arms back up.
Common Mistakes
- Elbows flaring out instead of staying close to the head, reducing triceps engagement.
- Arching the back excessively, leading to poor posture and potential lower back strain.
- Using too much weight, causing momentum-based movement instead of controlled extension.
- Failing to fully extend the arms at the top of the movement, limiting triceps activation.
- Dropping the elbows too low, which can reduce the effectiveness of the exercise.
- Not keeping the core engaged, leading to instability and loss of control.
- Allowing the dumbbell to drift backward, placing unnecessary stress on the shoulders.
- Rushing through reps, which compromises form and reduces muscle tension.
Workout plans with this exercise
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