seated dumbbell tricep extension
Overview of the exercise
The seated dumbbell tricep extension is an effective exercise for strengthening the triceps muscles. This exercise is performed while seated on a bench or chair and involves lifting a dumbbell above your head, extending your arm and lowering it back down to the starting position. The triceps muscles are located on the back of the upper arm and are responsible for extending the arm, making the seated dumbbell tricep extension an ideal exercise to target these muscles.
Exercise Profile:
Muscle Group Targeted: Triceps
Equipment: Dumbbell
Mechanics: Isolation
Experience Level: Beginner
Secondary Muscles hit: None
Instructions:
Here are the steps for performing the seated dumbbell tricep extension exercise:
- Find a bench or chair to sit on and choose a weight that you feel comfortable using.
- Grasp the dumbbell with both hands, holding it above your head with your arms fully extended. Your palms should be facing forward.
- Slowly lower the weight behind your head, keeping your elbows close to your ears. Make sure to keep your upper arms still throughout the movement.
- Once the weight is as low as you can go, pause for a moment, and then press the weight back up to the starting position, extending your arms fully.
- Repeat this movement for the desired number of repetitions.
- Make sure to keep your shoulders relaxed and avoid arching your back during the exercise. Focus on controlling the weight and maintaining good form throughout the entire movement.
Seated Dumbbell Tricep Extension Tips
- Start with the right weight: Choose a weight that challenges you, but still allows you to maintain proper form throughout the exercise.
- Maintain good posture: Keep your back straight and your core engaged. Your feet should be flat on the floor, and your chest should be lifted.
- Keep your elbows close to your sides: This will ensure that you are targeting the triceps, rather than other muscles.
- Lower the weight slowly: Take your time as you lower the dumbbells to maximize the benefits of the exercise.
- Focus on the squeeze: When you raise the dumbbells, squeeze your triceps at the top of the movement to maximize activation.
- Use a full range of motion: Make sure to fully extend your arms at the top of the movement and fully lower them at the bottom.
- Keep the exercise slow and controlled: Avoid swinging the weights or using momentum to lift them. The slower and more controlled the movement, the better the results.
