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Triceps · Dumbbell · Beginner

How to do Dumbbell Seated Bench Extension

The dumbbell seated bench extension is an upper arm exercise targeting the triceps. It involves sitting on a bench, holding a dumbbell overhead with both hands, and lowering it behind the head before extending the arms back up.

Dumbbell Seated Bench Extension demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell Seated Bench Extension, step by step

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell with both hands and extend your arms straight up above your head.
  3. Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
  4. Pause for a moment, then raise the dumbbell back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Seated Bench Extension works your triceps as the main mover, with help from your shoulders.

Track Dumbbell Seated Bench Extension in SPLYT

Dumbbell Seated Bench Extension is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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