Dumbbell Seated Bench Extension
Expert Advice
Keep your elbows pointing forward and avoid flaring them out to maintain tension on the triceps throughout the exercise.
How-to-do Steps
- Sit on a bench with a dumbbell held in both hands behind your head, elbows pointing upwards.
- Extend your arms to lift the dumbbell overhead, keeping your elbows stationary.
- Slowly lower the dumbbell back behind your head to the starting position.
- Repeat for the desired number of repetitions.
Track Dumbbell Seated Bench Extension in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Seated Bench Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Seated Bench Extension work?
Dumbbell Seated Bench Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Seated Bench Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Seated Bench Extension suitable for beginners?
Dumbbell Seated Bench Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
