Home Exercises Seated Dumbbell Extensions

Seated Dumbbell Extensions

Exercise Tips

  • Keep your back straight
  • Use your upper arms as platforms that do not move, only move your forearms
  • The dumbbell should never come forward of your head

Seated Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Dumbbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Sit on the edge of a flat bench with your knees bent and feet flat on the ground. Hold a dumbbell vertically with your left hand over your right under the top lip of the dumbbell. Hold the dumbbell behind your head, elbows pointing straight up to the ceiling.

  1. 1 Exhaling, slowly extend your forearms until your arms are straight, the dumbbell above but behind your head. Keep your elbows tucked close to your head.
  2. 2 Inhale and slowly return your arms to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.