Triceps extensions with dumbbells (seated)

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 20

Average per rep (lbs)*: 44

Weight counts twice!

Description: Sit on a flat bench and rest the dumbbells on your thighs. Kick the dumbbells up with your knees and rest them on your shoulders. Your palms should be facing each other. Raise the dumbbells above your head until your arms are almost fully extended. Keep your elbows close to your head and pointing upwards during the exercise. Inhale as you slowly lower the dumbbells until you feel a slight stretch in your triceps. Exhale as you raise the dumbbell up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00413

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Triceps extensions with dumbbells (seated)

Exercise tips and tricks

Starting with the Right Weight: Select a weight that challenges you but still allows you to maintain proper form throughout the entire set. It's always better to start lighter and increase the weight as you get more comfortable with the exercise.
Proper Posture: Sit with your back straight and feet flat on the ground. Engaging your core can help maintain stability and prevent any unnecessary swaying or arching of the back.
Controlled Movements: Focus on making slow, controlled movements throughout the exercise. Lower the dumbbell behind your head slowly and push it up steadily to ensure you're engaging the triceps effectively and reducing the risk of injury.
Elbow Positioning: Keep your elbows close to your head. Avoid letting them flare out to the sides to ensure that the triceps are being properly targeted.
Breathing Technique: Inhale as you lower the dumbbell behind your head and exhale as you extend your arms to lift the dumbbell back up. Proper breathing helps maintain rhythm and ensures that your muscles receive adequate oxygen.
Warm-Up: Always warm up your triceps and shoulder joints before starting the exercise to increase blood flow and reduce the risk of injury. Simple movements like arm circles or light tricep rope exercises can be effective.
Grip Variety: Experiment with grip variations to find what feels most comfortable for you. Some people prefer a neutral grip, while others might find a palms-up grip more effective. The key is to maintain a secure hold on the dumbbell.
Mind-Muscle Connection: Focus on feeling your triceps working during the exercise. Visualize the muscle contracting and relaxing to ensure you're engaging the right muscle group and maximizing your workout.
Avoid Arching Your Back: Ensure that your core is engaged and your back stays straight. Arching your back can lead to strain and potential injury.
Check Your Range of Motion: Avoid lowering the dumbbell too far behind your head. Your upper arms should stay relatively stationary, with the movement occurring mostly at the elbow joint.
Rest Between Sets: Give your muscles adequate rest between sets. Typically, 60-90 seconds is a good rest period to allow recovery without losing momentum.

Exercise overview

Exercise tips and tricks

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