Dumbbell Seated Overhead Tricep Extension

An overhead extension that puts the long head of the triceps on full stretch — the go-to seated arm-day isolation lift.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Triceps

Secondary

none

Step by step

Sit on a bench with back support and hold one dumbbell vertically with both hands cupping the top plate.
Press the dumbbell straight overhead with arms fully extended and elbows close to your ears.
Brace your core and keep your back flat against the bench throughout the set.
Lower the dumbbell slowly behind your head by bending only at the elbows until you feel a deep triceps stretch.
Pause briefly in the stretched position, keeping the upper arms still and pointing straight up.
Extend the elbows to drive the dumbbell back overhead, squeezing the triceps hard at the top.

Log your sets. After a few weeks you will see whether it is moving. Free.