Dumbbell Seated Bench Extension
Step by step
How to perform
- Slowly bend your elbows to lower the dumbbell behind your head, keeping your elbows close to your head and your upper arms stationary.
- Lower the dumbbell until your forearms are more than parallel to the floor, ensuring the movement is controlled and steady.
- Pause for a moment at the bottom of the movement, then extend your arms back up to the starting position, pushing the dumbbell back up over your head.
- Repeat this movement for the desired number of repetitions, making sure to keep your back straight and your core engaged throughout the exercise.
Overview
About this exercise
The Dumbbell Seated Bench Extension is a strength training exercise that primarily targets the triceps, helping to enhance muscle tone and definition. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, aiming to improve their upper body strength. People might choose this exercise for its effectiveness in building arm strength, enhancing overall upper body aesthetics, and improving performance in sports and activities that require powerful arm movements.
Coaching cues
Form tips
Choose a weight that you can control throughout the entire range of motion. It's a common mistake to use a weight that's too heavy, which can lead to improper form and potential injury. Start with a lighter weight and gradually increase as you get stronger.
Avoid fast, jerky movements. Instead, lower and raise the dumbbell in a slow, controlled manner. This not only reduces the risk of injury but also ensures that your muscles are fully engaged throughout the exercise
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