ProgreviaSeated overhead dumbbell triceps extension
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How to do it
Seated with back support, lower the dumbbell behind your neck with high, fixed elbows and extend up. The backrest prevents lower-back arching and isolates the triceps better.
Muscles worked
Mainly triceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.7 out of 2.2)
- Risk if technique breaks down
- Medium
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Seated overhead dumbbell triceps extension compares with other triceps exercises
The catalogue has 11 exercises with triceps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Seated overhead dumbbell triceps extension is number 6 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 4 alternatives, such as Triceps pushdown, Overhead cable triceps extension and Bench dips.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Triceps kickback | dumbbells | Low (0.4 out of 2.2) | Basic |
| Triceps pushdown | cable | Low (0.5 out of 2.2) | Basic |
| Overhead cable triceps extension | cable | Low (0.6 out of 2.2) | Basic |
| Overhead dumbbell extension | dumbbells | Low (0.6 out of 2.2) | Needs coaching |
| Bench dips | bodyweight | Low (0.6 out of 2.2) | Basic |
| Seated overhead dumbbell triceps extension | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| EZ bar skull crusher | barbell | Moderate (0.7 out of 2.2) | Needs coaching |
Tension with the muscle stretched. Seated overhead dumbbell triceps extension loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
- EZ bar skull crusher
- Triceps pushdown
- Overhead dumbbell extension
- Triceps kickback
- Overhead cable triceps extension
More Isolation exercises
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Frequently asked questions
What muscles does Seated overhead dumbbell triceps extension work?
Seated overhead dumbbell triceps extension mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Seated overhead dumbbell triceps extension should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).
Is Seated overhead dumbbell triceps extension good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.
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