Seated Overhead Dumbbell Triceps Extension

Learn how to do Seated Overhead Dumbbell Triceps Extension with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps Shoulders Dumbbells

Seated Overhead Dumbbell Triceps Extension is a Dumbbells exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Seated Overhead Dumbbell Triceps Extension

This movement targets the triceps by extending the arms overhead while holding a dumbbell with both hands in a seated position.


Instructions:


  • Sit on a bench with your back straight and feet flat on the floor.

  • Hold one dumbbell with both hands, palms facing upward, gripping the inner plate or handle.

  • Extend your arms fully overhead, keeping elbows close to your head.

  • Slowly lower the dumbbell behind your head by bending at the elbows.

  • Push the dumbbell back up to the starting position by extending your elbows.


Common mistakes:


  • Letting the elbows flare out too much.

  • Using the shoulders instead of isolating the triceps.

  • Arching the lower back excessively.

  • Lowering the dumbbell too quickly without control.

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Muscles & equipment

Primary muscleTricepsSecondary muscleShoulders
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Seated Overhead Dumbbell Triceps Extension

Type
Dumbbells exercise
Primary muscle
Triceps
Secondary muscles
Shoulders
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Cable Overhead Triceps Extension – Rope (High Pulley)
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Cable Overhead Triceps Extension – Rope (High Pulley)

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FAQ: Seated Overhead Dumbbell Triceps Extension

What muscles does Seated Overhead Dumbbell Triceps Extension work?

Seated Overhead Dumbbell Triceps Extension primarily targets the Triceps, with secondary engagement of the Shoulders.

How do you do Seated Overhead Dumbbell Triceps Extension correctly?

This movement targets the triceps by extending the arms overhead while holding a dumbbell with both hands in a seated position. Instructions: Sit on a...

Is Seated Overhead Dumbbell Triceps Extension good for beginners?

Seated Overhead Dumbbell Triceps Extension has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Seated Overhead Dumbbell Triceps Extension?

Seated Overhead Dumbbell Triceps Extension requires: Dumbbells.

What are the benefits of Seated Overhead Dumbbell Triceps Extension?

Seated Overhead Dumbbell Triceps Extension strengthens the Triceps, engages the Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Seated Overhead Dumbbell Triceps Extension?

Similar exercises to Seated Overhead Dumbbell Triceps Extension include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Tate Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Seated Overhead Dumbbell Triceps Extension better than Bench Triceps Dip?

Both Seated Overhead Dumbbell Triceps Extension and Bench Triceps Dip target the Triceps. Seated Overhead Dumbbell Triceps Extension uses Dumbbells, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

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Bench Triceps Dip – Legs Extended
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Bench Triceps Dip – Legs Extended

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Dip Machine
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Dumbbell Tate Press
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Dumbbell Tate Press

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Incline Dumbbell Press with Rotation
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Incline Dumbbell Press with Rotation

  • Dumbbells
  • Bench

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