Seated two-arm overhead dumbbell triceps extension exercise
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Seated two-arm overhead dumbbell triceps extension



Exercise details

  • Target muscle: Triceps brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Holding a dumbbell in each hand using a neutral grip, sit on a flat bench and rest one dumbbell on each knee.
  2. Kick each dumbbell up with your knee, one at a time, and press it up so that your elbow is fully extended. Both dumbbells should be above and slightly behind your head, with your arms straight.
  3. Engage your core and plant your feet flat on the ground.

Execution

  1. Keeping your elbows close to your head and pointing up towards the ceiling, inhale as you lower the dumbbells behind your head by flexing your elbows.
  2. Exhale as you raise the dumbbells by extending your elbows, keeping the rest of your body stationary.
  3. Repeat for the desired number of repetitions.

Comments and tips

  • The seated two-arm overhead dumbbell triceps extension is an isolation exercise that’s great for building and strengthening your triceps brachii.
  • For your safety, try not to raise the dumbbells directly over your head. Instead, tilt your head forward a little and raise and lower the dumbbells behind your head.
  • When performing the seated two-arm overhead dumbbell triceps extension, keep your elbows close to your head. This will emphasize your triceps brachii. If you find yourself opening up your elbows (moving them away from your head) to raise the dumbbells, it means that the dumbbells are too heavy.
  • The two-arm dumbbell overhead triceps extension may also be performed standing up. However, the point of sitting down is to reduce your ability to use body momentum to raise the dumbbells.
  • See also the seated dumbbell overhead triceps extension and the standing two-arm dumbbell kickback.

Seated two-arm overhead dumbbell triceps extension video

Sources

ExRx.net, Elbow Articulations



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