Seated Overhead Dumbbell Extension
The seated overhead dumbbell extension is a triceps isolation exercise performed seated to minimize momentum. By lowering the dumbbell behind the head, it stretches the long head of the triceps for a full range of motion and maximizes muscle activation.
How to do it
- Sit on a bench with back support and hold a single dumbbell with both hands overhead.
- Grip the dumbbell by cupping the upper weight plate with both palms.
- Keeping your upper arms stationary and elbows pointing forward, lower the dumbbell behind your head.
- Pause at the bottom of the movement, feeling the stretch in your triceps.
- Press the dumbbell back to the overhead starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows pointing forward throughout the movement.
- Hold the weight securely with both hands cupping the upper plate.
- Lower the dumbbell slowly behind your head to feel a deep stretch.
- Press the weight straight up without arching your lower back.
Breathing: Inhale as you lower the dumbbell behind your head, and exhale steadily as you press the weight back up to the starting position.
Common mistakes
- Flaring your elbows out to the sides, which shifts the work away from your triceps and stresses your shoulder joints.
- Using too much momentum or swinging the body, which reduces the targeted muscle activation in your arms.
- Arching your lower back as you press overhead, which can cause strain and means the weight might be too heavy.
Muscles worked
Primary: triceps. Secondary: shoulders, forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort, reduce the range of motion or try a lighter dumbbell.
- If you experience sharp elbow pain, stop the exercise and choose a gentler triceps movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my shoulders instead of my triceps?
Make sure your upper arms remain stationary next to your ears and your elbows are pointing forward rather than flaring outward.
Why do I need to sit down for this exercise?
Sitting with back support minimizes body momentum and prevents you from using your legs or lower back to swing the weight up.
How often can I train my triceps each week?
2 to 3 sessions per week with at least one rest day between workouts is plenty for most beginners to recover and grow.