Seated Tricep Extension is a great exercise for isolating the triceps for muscle building and toning.

It is one of the best exercises for getting a good stretch on the triceps as well as a strong contraction at the top.

Seated Tricep Extension is best done after a compound exercise for the chest, triceps or shoulders to make sure the elbows are properly warmed up.

This exercise requires perfect form and technique and is best performed with light to moderate weights.

Seated Tricep Extensions How To

  • Sit near the edge of a flat bench.
  • Pick up a dumbbell with both hands and position it behind your head. Hold the dumbbell in place with a “diamond grip” whereby the dumbbell is firmly held in place by the thumbs and fingers of both hands.
  • Tighten your core, keep an arch on your back and plant your feet firmly on the floor. Your shoulders must be in line with your upper back and hip. Keep your elbows stable throughout the exercise.
  • Press the dumbbell up by extending the elbows. At the top position, squeeze the triceps for a count of “one”.
  • Resist the weight on the way back to starting position. Lower the weight until a point that you get a good but comfortable stretch on the triceps.
  • Repeat until you have completed the targeted number of reps.

Form and Technique

Try to keep your elbows in throughout Seated Tricep Extension. Flaring the elbows out will place unnecessary strain on the joints.

Do not move your elbows during Seated Tricep Extension. Only the arms should move up and down.

Variations: Cable Tricep Extension | Incline Tricep Extension

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Seated Tricep Extensions

How To Do Seated Tricep Extensions