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Seated Overhead Dumbbell Extension

Seated Overhead Dumbbell Extension
Table Of Contents

Exercise Description

Target Muscle Group


Secondary Muscles


Exercise Type


Equipment Required


Experience Level




Force Type

Push (Bilateral)

Targeted Muscle: Triceps

Seated Overhead Dumbbell Extension Overview

A two-arm seated overhead dumbbell extension is the version of the dumbbell tricep extension workout that targets the triceps specifically.

Exercises that target the long head of the triceps are efficient when done overhead. You'll look to have a bigger tricep overall if your long head is bigger and denser.

Triceps isolation exercises like this are beneficial for individuals aiming for looks. They can also benefit people who want to strengthen their pressing muscles in general.

How to Do It?

  • Place an adjustable bench at a 90-degree angle and choose the desired weight from the rack.
  • Position yourself by sitting up straight and raising the dumbbell to the top of your shoulder. Inhale deeply, wrap your hands around the weight, and then raise it overhead.
  • Lock your elbows and carefully lower the dumbbell behind your head while maintaining an overlapping grasp.
  • Drive the dumbbell back to the beginning position by extending the elbows and flexing the triceps once your forearms reach parallel or below.
  • Repeat for the desired number of reps.

Tips for Seated Overhead Dumbbell Extension

  • Maintain tension in your glutes and abs to keep your ribcage down and avoid overextending your lumbar spine.
  • Tension and the mind-muscle connection can be improved by performing the exercise with a slow eccentric (lowering component).
  • Keep a relatively neutral head position; avoid allowing the neck to thrust forward as this could put too much pressure on the cervical spine.

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