Seated overhead dumbbell triceps extension

Home › Exercises › Triceps › Seated overhead dumbbell triceps extension

How to do it

Seated overhead dumbbell extension. Two-hand grip. Long head under maximum tension. Greater ROM than standing.

Muscles worked

Mainly triceps. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• EZ bar skull crusher
• Triceps pushdown
• Overhead dumbbell extension
• Triceps kickback
• Overhead cable triceps extension

Add it to your routine

FitnessAI can generate a personalized routine that includes Seated overhead dumbbell triceps extension based on your level, goal and available days.

Frequently asked questions

What muscles does Seated overhead dumbbell triceps extension work?

Seated overhead dumbbell triceps extension mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Seated overhead dumbbell triceps extension should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).

Is Seated overhead dumbbell triceps extension good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.

⚡ Create your free routine in 60s

Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.