Dumbbell Seated Triceps Extension

enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH

exercise_detail.body_part: enums.body_part.TRICEPS

exercise_detail.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.

exercise_detail.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.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.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.

exercise_detail.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.