Triceps exercise · dumbbell
Dumbbell Seated Bent Over Triceps Extension
The dumbbell seated bent over triceps extension is a dumbbell exercise that targets the triceps, with the shoulders and back assisting.
How to do the dumbbell seated bent over triceps extension
- Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
- Bend forward at the waist, keeping your back straight and your head up.
- Extend your arms straight back, keeping your elbows close to your head.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The shoulders and back work as secondary muscles. See all triceps exercises or every dumbbell exercise.
