Seated Dumbbell Tricep Extension

Muscles worked by the Seated Dumbbell Tricep Extension

Primary

TricepsTriceps Brachii

Secondary

Front DeltsAnterior Deltoid

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Seated Dumbbell Tricep Extension

1. Sit on a bench with a dumbbell held overhead in both hands.
2. Keep your upper arms vertical next to your ears.
3. Lower the dumbbell behind your head by bending your elbows.
4. Extend your arms to press the dumbbell back overhead.
5. Squeeze your triceps at the top.
6. Repeat for the desired number of reps.

Form tips

• Keep your upper arms vertical next to your ears.
• Move only your forearms, keeping the elbows still.
• Brace your core to avoid arching your lower back.

At a glance

Seated Dumbbell Tricep Extension in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Overhead Extension
• Dumbbell Tricep Extension
• EZ-Bar Overhead Tricep Extension
• Kettlebell Overhead Tricep Extension
• Overhead Tricep Extension
• Single-Arm Dumbbell Overhead Tricep Extension
• TRX Triceps Extension
• Banded Triceps Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "seated-dumbbell-tricep-extension",
  "name_en": "Seated Dumbbell Tricep Extension",
  "name_de": "Seated Dumbbell Trizeps Extension",
  "name_es": "Extensión de Tríceps con Mancuerna Sentado",
  "description_en": "A seated overhead extension lowering a dumbbell behind the head, stretching and working the triceps.",
  "description_de": "Eine Überkopf-Streckung im Sitzen, bei der du eine Kurzhantel hinter den Kopf senkst und so den Trizeps dehnst und trainierst.",
  "description_es": "Una extensión por encima de la cabeza sentado que baja la mancuerna detrás de la cabeza, estirando y trabajando los tríceps.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "overhead-tricep-extension",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with a dumbbell held overhead in both hands.",
    "Keep your upper arms vertical next to your ears.",
    "Lower the dumbbell behind your head by bending your elbows.",
    "Extend your arms to press the dumbbell back overhead.",
    "Squeeze your triceps at the top.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank und halte eine Kurzhantel mit beiden Händen über dem Kopf.",
    "Halte die Oberarme senkrecht neben den Ohren.",
    "Senke die Kurzhantel hinter den Kopf, indem du die Ellbogen beugst.",
    "Strecke die Arme, um die Kurzhantel wieder nach oben zu drücken.",
    "Spanne die Trizepsmuskulatur oben an.",
    "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Siéntate en un banco con una mancuerna sostenida sobre la cabeza con ambas manos.",
    "Mantén los brazos superiores verticales junto a las orejas.",
    "Baja la mancuerna detrás de la cabeza flexionando los codos.",
    "Extiende los brazos para empujar la mancuerna de vuelta arriba.",
    "Aprieta los tríceps en la parte superior.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your upper arms vertical next to your ears.",
    "Move only your forearms, keeping the elbows still.",
    "Brace your core to avoid arching your lower back."
  ],
  "tips_de": [
    "Halte die Oberarme senkrecht neben den Ohren.",
    "Bewege nur die Unterarme und halte die Ellbogen ruhig.",
    "Spanne den Rumpf an, um ein Hohlkreuz zu vermeiden."
  ],
  "tips_es": [
    "Mantén los brazos verticales junto a las orejas.",
    "Mueve solo los antebrazos, manteniendo los codos quietos.",
    "Contrae el core para evitar arquear la zona lumbar."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/seated-dumbbell-tricep-extension-start.webp",
      "peak": "images/flat/seated-dumbbell-tricep-extension-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "seated-dumbbell-tricep-extension");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.