Seated Dumbbell Triceps Extension

Starting position

1. Sit on a bench with the backrest set upright, feet flat on the floor.
2. Hold one dumbbell with both hands by the top plate, thumbs wrapped around the handle.
3. Press the dumbbell overhead with straight arms.
4. Keep your back against the pad and your core braced; elbows point forward and up, close to your head.

Execution

1. Inhale and slowly bend your elbows, lowering the dumbbell behind your head until you feel a stretch in the triceps.
2. Your upper arms stay still and the elbows don't flare out.
3. Exhale and straighten your arms to bring the dumbbell back overhead.
4. Don't snap your elbows into lockout at the top — stop just short of it.

Common mistakes

• Elbows flaring out — the triceps lose tension and the elbow joints take the strain.
• Arching the lower back — the lumbar spine gets overloaded, especially with heavier weights.
• Dropping the weight too fast and too deep — the dumbbell can hit your neck or head.
• Loose grip — the dumbbell can slip.

Beginner tips

• Start with a light dumbbell (4–6 kg) and learn the range of motion first.
• Check that the plates on the dumbbell are secure before the set.
• Lower the weight under control, over about 2–3 seconds.

Alternatives

• Triceps Rope Pushdown — less stress on the shoulder joint
• Lying Dumbbell Skull Crusher — the back is fully unloaded
• Seated Barbell Skull Crusher — the same movement with a barbell