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Seated Triceps Extension

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The Seated Triceps Extension is a highly effective exercise targeting the triceps muscles, which are crucial for upper body strength and stability. It's suitable for individuals of all fitness levels, from beginners to advanced athletes, looking to improve their arm strength and muscle definition. By incorporating this exercise into their routine, individuals can enhance their performance in sports and daily activities that require arm movements, and also achieve a well-toned upper body aesthetic.


Step-by-step guide:

  1. Lift the dumbbell over your head until both arms are fully extended, keeping your elbows close to your head and perpendicular to the floor.
  2. Slowly lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps, ensuring that the upper arms remain stationary throughout the movement.
  3. Use your triceps to return the dumbbell back to the starting position by extending your arms, repeating the movement for the desired number of repetitions.
  4. Always remember to keep your back straight and your movements controlled to prevent injury and maximize the effectiveness of the exercise.

Exercise Tips:

  • Proper Grip: Hold the dumbbell or weight with both hands, palms facing up, and fingers wrapped around the handle. Your grip should be firm but not overly tight to avoid unnecessary strain on your wrists.
  • Controlled Movement: Avoid rushing the exercise. Lower the weight slowly behind your head, keeping your upper arms close to your ears and perpendicular to the floor. Then, extend your arms to lift the weight back up. This controlled movement will ensure you're effectively working your triceps, not relying on momentum.
  • Avoid Overextending: It's a common mistake to overextend the arms at the top of the movement, which can lead to joint strain. Instead, stop just short of full extension to keep tension on the triceps.
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Can beginners do the Seated Triceps Extension?

Yes, beginners can do the Seated Triceps Extension exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. It's also beneficial to have a trainer or experienced individual demonstrate the exercise first to ensure the correct technique is used. As with any new exercise, beginners should start slowly and gradually increase the weight and repetitions as their strength and comfort level improve.

What are common variations of the Seated Triceps Extension?

  • One-Arm Seated Triceps Extension: This variation is performed by sitting on a bench and extending one arm at a time, allowing for a greater focus on each individual tricep muscle.
  • Seated Triceps Extension with Resistance Bands: This variation is performed by sitting on a bench with a resistance band looped around your feet, and extending your arms to work the triceps.
  • Seated Triceps Extension with a Barbell: This variation involves sitting on a bench and using a barbell instead of dumbbells, which can provide a different type of resistance and engage the triceps in a slightly different way.
  • Incline Bench Seated Triceps Extension: This variation is performed on an incline bench, which changes the angle of the exercise and can target the triceps from

What are good complementing exercises for the Seated Triceps Extension?

  • Dips are another beneficial exercise that complements Seated Triceps Extensions, as they focus on the same muscle group (triceps), but also engage the chest and shoulders, providing a more comprehensive upper body workout.
  • Overhead Triceps Presses are closely related to Seated Triceps Extensions, as they also isolate the triceps, but from a different angle, which helps to target different parts of the muscle and improve overall triceps strength and tone.

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