How to do the Dumbbell Seated Bench Extension
Dumbbell Seated Bench Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Seated Bench Extension demonstration · © GymiaFit
Dumbbell Seated Bench Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Seated Bench Extension step by step
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold a dumbbell with both hands and extend your arms straight up above your head.
- 3Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
- 4Pause for a moment, then raise the dumbbell back up to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Seated Bench Extension — questions
What muscles does the Dumbbell Seated Bench Extension work?
The Dumbbell Seated Bench Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Seated Bench Extension?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated Bench Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Seated Bench Extension?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Seated Bench Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.