Overhead Dumbbell Extension (Seated)

Maximum isolation, minimal compensation — strict tricep development with back support and stability

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Isolation)
Primary Muscles	Triceps (Long Head emphasis)
Secondary Muscles	Front Delts
Equipment	Dumbbell(s), Upright Bench
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench angle: Set to 85-90 degrees (nearly vertical)
2. Seated position: Sit with back firmly against pad, feet flat on floor
3. Grip: Hold one dumbbell with both hands OR one dumbbell in each hand
4. Starting position: Raise dumbbell(s) overhead, arms fully extended
5. Elbow position: Elbows pointed forward and slightly inward, close to head
6. Back contact: Maintain contact with bench throughout movement

Equipment Setup

Equipment	Setting	Notes
Bench angle	85-90° (upright)	Slight recline is okay
Bench height	Feet flat on floor	Stable base
Dumbbell(s)	Conservative weight	Lighter than standing version
Back pad	Full contact	Head, upper back, and lower back supported

Setup Cue

"Plant yourself in the bench — back stays glued to the pad throughout"

Grip Options

Single Dumbbell (Both Hands)

How: Cup both hands under the top plate of one dumbbell Benefits:

• Can use heavier weight
• Simple execution
• Good for building overall mass

Two Dumbbells (One Each Hand)

How: Hold one dumbbell in each hand (neutral grip) Benefits:

• Address imbalances
• Greater ROM potential
• Independent arm movement

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent behind the head

1. Start with dumbbell(s) overhead, arms extended
2. Take a breath and brace core
3. Keep upper arms vertical — only forearms move
4. Lower dumbbell(s) in an arc behind your head
5. Descend until you feel deep tricep stretch
6. Back stays pressed against bench

Tempo: 2-3 seconds

Feel: Deep stretch in triceps, especially long head

⏸️ Bottom Position

What's happening: Maximum stretch with stability

1. Dumbbell(s) at lowest point behind head
2. Forearms near or touching biceps
3. Upper arms remain vertical (don't drift forward)
4. Back still in contact with bench
5. No momentum or bounce

Common error here: Allowing back to come off bench — this turns it into a standing version and defeats the purpose

⬆️ Extension

What's happening: Pressing back to start position

1. Drive through triceps to extend elbows
2. Upper arms stay locked in position
3. Press weight overhead with control
4. Back remains against bench
5. Squeeze triceps at top

Tempo: 1-2 seconds (controlled and smooth)

Feel: Triceps contracting hard, burn building

🔝 Lockout

What's happening: Full extension with peak contraction

1. Arms fully extended overhead
2. Squeeze triceps hard for 1 second
3. Elbows pointed forward
4. Back still pressed to bench
5. Reset for next rep

Key Cues

Primary Cues

• "Back glued to the bench" — prevents compensation
• "Elbows stay by your ears" — maintains isolation
• "Only forearms move" — isolates triceps

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii - Long Head	Elbow extension from stretched overhead position	█████████░ 90%
Triceps Brachii - Lateral Head	Elbow extension	████████░░ 80%
Triceps Brachii - Medial Head	Elbow extension and stabilization	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder stabilization overhead	███░░░░░░░ 25%

Stabilizers

Muscle	Role
Core	Minimal — bench provides support
Shoulders	Hold upper arm position stable

Muscle Emphasis

Why seated with back support:

• Eliminates compensation: Can't use body english or momentum
• Pure tricep isolation: Removes lower back and core as limiting factors
• Consistent tension: Back support ensures same positioning every rep
• Beginner-friendly: Reduces variables, easier to learn proper form

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Back comes off bench	Losing contact with pad	Defeats purpose of seated variation	Keep shoulders and upper back pressed to pad
Elbows flaring out	Elbows move to sides	Reduces tricep activation	Keep elbows pointed forward
Moving upper arms	Whole arm moves, not just forearm	Becomes a pressing motion	Lock upper arms vertical
Too much weight	Can't control descent	Form breaks down, injury risk	Reduce weight, focus on control
Incomplete ROM	Not lowering fully	Missing the stretch	Lower until deep stretch in triceps

Most Common Error

Arching away from the bench — many people unconsciously arch their back and come off the bench pad as they fatigue or use too much weight. This turns the exercise into a standing variation and removes the isolation benefit.

Self-Check Checklist

• Back stays in contact with bench throughout
• Elbows stay pointed forward (near ears)
• Only forearms move
• Full stretch at bottom
• Controlled tempo both directions
• Feet planted flat on floor

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🔀 Variations

By Number of Dumbbells

Single Dumbbell (Both Hands)

Benefit	Why
More weight capacity	Both arms on one weight
Simpler execution	One object to manage
Mass building	Can progressively overload easier

Best for: Building overall tricep size and strength

Two Dumbbells (One Each Hand)

Benefit	Why
Address imbalances	Each arm works independently
Greater ROM	Arms can move more freely
Better for shoulders	More natural path for some people

Best for: Correcting left/right imbalances, variety

Single Arm (Unilateral)

Benefit	Why
Maximum imbalance correction	Full unilateral training
Greater stretch	Can often get deeper ROM
Core anti-rotation	Some core work even seated

Best for: Addressing significant imbalances

See: Overhead Dumbbell Extension - Single Arm

By Bench Angle

Angle	Effect	Best For
85-90° (Upright)	Maximum support, least lower back stress	Standard, beginners, back issues
75-80° (Slight recline)	Slightly different angle on triceps	Variety, shoulder comfort
0° (Standing)	No support, more core demand	See: Overhead DB Extension - Two Arm

Technique Variations

Variation	Change	Why
Paused	2-3s pause at bottom	Eliminate momentum, maximize stretch
Tempo	4s eccentric	More time under tension
1.5 Reps	Full rep + half rep	Increased volume in stretched position
Drop Set	Reduce weight mid-set	Metabolic stress, pump

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	90-120s	Moderate-Heavy	1-2
Hypertrophy	3-4	10-15	60-90s	Moderate	1-3
Endurance	2-3	15-20+	45-60s	Light	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Late on upper push	After compounds, isolation work
Push/Pull/Legs	Middle-late on push day	Tricep isolation
Arm day	Early-middle	Can go heavier when fresh
Full-body	Optional accessory	If arms need extra work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	3-5 sets (varied intensity)

Progression Scheme

Progressive Overload

Seated variations allow for more consistent progression than standing versions since you eliminate form variables. Add reps before adding weight. Once you can do 12-15 perfect reps, increase weight by 5 lbs.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Cable Pushdown	First time doing tricep work
Overhead Cable Extension	Learning overhead pattern
Tricep Kickback	Limited mobility or equipment

Progressions (Harder)

Exercise	When Ready	Link
Overhead Dumbbell Extension - Two Arm (Standing)	Want more core engagement
Overhead Dumbbell Extension - Single Arm	Ready for unilateral work
Skull Crusher - Incline	Ready for barbell work

Alternatives (Same Goal, Different Movement)

Overhead Seated Options

Alternative	Equipment	Benefit
Overhead Cable Extension (Seated)	Cable machine	Constant tension
Overhead EZ-Bar Extension (Seated)	EZ-bar, bench	More loading potential
Overhead Kettlebell Extension (Seated)	Kettlebell, bench	Offset loading

Lying Alternatives

Alternative	Benefit
Skull Crusher - Incline	Similar stretch, lying position
Skull Crusher - Flat	Can load heavier
Dumbbell Skull Crusher	Free weight path

Cable Alternatives

Alternative	Benefit
Cable Pushdown	Easier, beginner-friendly
Overhead Cable Extension	Constant tension
Cable Overhead Rope Extension	Neutral grip option

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Stress on tendons	Very light weight, consider cables
Shoulder impingement	Overhead position stress	Reduce ROM, ensure proper warm-up
Lower back pain	Should be minimal with back support	Ensure full back contact, engage core
Limited shoulder mobility	Can't get arms overhead	Work on mobility, use cables at lower angle

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Shoulder pain or clicking with pain
• Losing control of dumbbell
• Numbness or tingling

Form Safety

Risk	Prevention
Dropping dumbbell	Secure grip, don't train to failure
Shoulder strain	Proper warm-up, don't force excessive ROM
Elbow hyperextension	Control lockout, don't snap elbows

Safe Training Guidelines

Weight Selection:

• Start with 15-25 lbs for single dumbbell (both hands)
• Start with 10-20 lbs each for two dumbbells
• Use 5 lb jumps when progressing
• This is isolation work — check ego at the door

Training to Failure:

• Can safely approach close to failure (1-2 RIR)
• Avoid absolute failure overhead
• Have clear plan for racking weight if needed

Back Support:

• Maintain contact with bench throughout
• If back comes off bench, weight is too heavy
• Adjust bench angle if needed for comfort

Proper Setup

The seated variation is designed for strict isolation. If you find yourself arching away from the bench or using momentum, you've defeated the purpose. Reduce the weight and maintain perfect contact with the bench.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	Full range ~0-140°	🔴 High
Shoulder	Stabilization in flexion	Overhead position	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead position	Can hold arms straight overhead pain-free	Work on shoulder mobility, use cables at angle
Elbow	Full flexion	Can touch shoulder with hand	May need to improve flexibility
Thoracic spine	Neutral position	Can sit upright without rounding	Work on thoracic mobility

Joint Health Note

The seated position with back support is the most joint-friendly overhead tricep variation. It's ideal for those with lower back issues and provides the most stable platform for loading the triceps safely.

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❓ Common Questions

What's the difference between seated and standing overhead extensions?

Seated (this exercise):

• Back support eliminates compensation
• Better isolation of triceps
• Easier to maintain strict form
• Less core demand
• Better for beginners or those with back issues

Standing:

• More core engagement
• More functional
• Allows body english (good or bad depending on goals)
• No bench required

Both are effective — choose based on your goals and available equipment.

Should I use one dumbbell or two?

One dumbbell (both hands):

• Can use more weight
• Simpler to execute
• Better for building overall size

Two dumbbells (one each hand):

• Address imbalances
• More ROM potential
• Allows independent arm movement

Start with one dumbbell. Progress to two if you notice imbalances.

What bench angle is best?

85-90 degrees (nearly vertical) is ideal. A slight recline (80-85°) is fine if that's more comfortable for your shoulders. The key is having solid back support throughout the movement.

My back keeps coming off the bench — what's wrong?

This usually means one of two things:

1. Weight is too heavy — reduce by 5-10 lbs
2. You're trying to use momentum — slow down, focus on strict form

The back staying in contact with the bench is non-negotiable for this variation.

How is this different from skull crushers?

Seated Overhead Extensions:

• Overhead position (arms vertical)
• Greater long head stretch
• Seated position
• Back support

Skull Crushers:

• Lying on incline/flat bench
• Arms at angle (not vertical)
• Different movement path
• Potentially more loading

Both are excellent tricep exercises with different applications.

Can I do this exercise if I have lower back pain?

Yes — the seated variation with back support is actually one of the best options for those with lower back issues. The bench supports your back, eliminating stress. Just ensure you maintain contact with the pad throughout.

What's a good starting weight?

Single dumbbell (both hands): 15-25 lbs Two dumbbells: 10-20 lbs each Single arm: 10-15 lbs

Start conservative. You can always go up, but starting too heavy leads to poor form and potential injury.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehrens, F., Buskies, W. (2010). Triceps Brachii Activation in Various Exercises — Tier A
• ACE Fitness Study on Best Triceps Exercises — Tier B
• ExRx.net Exercise Database — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Renaissance Periodization, Arm Training Guide — Tier B

Technique:

• Jeff Nippard, Science-Based Arm Training — Tier B
• AthleanX, Perfect Tricep Exercise Technique — Tier C

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For Mo

When to recommend this exercise:

• User wants strict tricep isolation with minimal compensation
• User has lower back issues (back support helps)
• User is beginner to intermediate
• User has access to bench and dumbbells
• User struggles with form on standing versions

Who should NOT do this exercise:

• Acute elbow injury → Suggest Cable Pushdown
• Severe shoulder mobility limitations → Work on mobility first, or suggest cables
• No bench available → Suggest Overhead Dumbbell Extension - Two Arm (Standing)
• Wants core engagement → Suggest standing variation

Key coaching cues to emphasize:

1. "Back glued to the bench throughout"
2. "Elbows stay by your ears"
3. "Only your forearms move — upper arms frozen"

Common issues to watch for in user feedback:

• "My back comes off the bench" → Weight too heavy, reduce by 25%, focus on staying pressed to pad
• "I don't feel my triceps" → Check elbow position (should stay forward), slow down eccentric
• "My shoulders hurt" → May need to adjust bench angle or warm up better
• "My elbows hurt" → Reduce weight, check they're not hyperextending at lockout
• "I can't get full range" → May have limited shoulder mobility, work on that separately

Programming guidance:

• Place after: Main pressing movements (bench, overhead press)
• Pair with: Bicep curls, lateral raises, isolation work
• Avoid same day as: Too many other tricep isolation exercises (risk overtraining)
• Typical frequency: 1-2x per week

Progression signals:

• Ready to progress when: Can complete 12-15 perfect reps, back stays on bench entire time
• Add weight: 5 lbs at a time for single DB, 2.5-5 lbs for two DBs
• Progress to: Standing variation, single arm, or skull crushers
• Regress if: Back comes off bench, elbows flaring, any elbow pain

Alternative suggestions based on feedback:

• "Want more core work" → Overhead Dumbbell Extension - Standing
• "Want to fix imbalances" → Use two dumbbells or Single Arm variation
• "Want constant tension" → Overhead Cable Extension (Seated)
• "Want more weight" → Skull Crusher - Incline
• "Shoulders uncomfortable" → Adjust bench angle, try cables

Why this variation is special:

• Most beginner-friendly overhead tricep exercise
• Eliminates form variables (back support)
• Allows consistent progressive overload
• Joint-friendly for those with back issues
• Teaches proper overhead tricep mechanics

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Last updated: December 2024