Dumbbell Seated Bent Over Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seated Bent Over Triceps Extension is an effective isolation exercise primarily targeting the triceps, with secondary engagement of the shoulders, specifically the rear deltoids. Performed while seated, this exercise involves bending at the hips and extending the elbows to lift a dumbbell overhead, focusing on the triceps to straighten the arm. It is ideal for building tricep strength and definition, while the bent-over position also recruits the shoulders to a lesser extent. The movement requires a single dumbbell, making it simple and accessible for various fitness levels, and can be easily incorporated into upper body or triceps-focused workout routines.
How to Perform
Begin by sitting with your back straight, holding a dumbbell with both hands above your head, arms fully extended. Keep your elbows close to your head and ensure they are pointing directly downward, perpendicular to the floor.
Slowly and with control, bend your elbows to lower the dumbbell behind your head. Keep your upper arms stationary, ensuring they remain close to your head throughout the movement.
Lower the dumbbell as far as your flexibility and range of motion allow, ideally bringing it near the back of your neck or upper back, while maintaining control of the weight.
Pause briefly at the lowest point of the movement, making sure not to rush and ensuring proper tension in your triceps.
Reverse the motion by extending your elbows, using the strength of your triceps to push the dumbbell back up to the starting position, while keeping your back straight and core engaged.
Continue this motion for the desired number of repetitions, focusing on controlled movements, avoiding jerking or momentum, and ensuring that your form stays consistent throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a Steady Pace: One common error is speeding through the exercise, which can compromise your form and increase the risk of injury. Focus on executing the movement slowly and with control, paying attention to the proper contraction and relaxation of the triceps.
Choose an Appropriate Weight: Although it may be tempting to lift heavier weights for more muscle growth, using too much weight can strain your muscles and lead to injury. Start with a manageable weight that allows you to complete the exercise with good form for about 10-12 reps.
How Not to Perform
Avoid Arching Your Back: Do not arch your back while performing the Dumbbell Seated Bent Over Triceps Extension. A curved back can lead to unnecessary strain on your lower back and disrupt your form. Keep your spine neutral and your core engaged throughout the exercise to maintain stability.
Don't Flare Your Elbows Out: Ensure that your elbows stay close to your head and do not flare outward. Flaring the elbows can shift the focus away from your triceps and may put unnecessary stress on your shoulders. Keep the elbows aligned with your body, pointing straight down.
Do Not Use Momentum: Resist the urge to use momentum to lift the dumbbell. Swinging the weight or jerking your arms to push the dumbbell up can cause you to lose control and reduce the effectiveness of the exercise. Focus on slow, controlled movements to fully engage the triceps.
Don't Overload the Weight: Lifting too heavy can compromise your form and increase the risk of injury. Select a dumbbell that you can control throughout the movement. This allows you to focus on the triceps rather than struggling with a weight that’s too heavy.
Avoid Dropping the Dumbbell Too Quickly: Lowering the dumbbell too quickly can cause you to lose control of the weight and take the focus off the triceps. Instead, lower the dumbbell in a controlled manner, maintaining tension in the muscles for the entire range of motion.
Don’t Let Your Upper Arms Move: Keep your upper arms stationary and close to your head throughout the exercise. Any movement in the upper arms can take the focus off your triceps and reduce the exercise's effectiveness. Only your forearms should move during the motion.
Don’t Overextend: Avoid extending your arms too far or locking your elbows at the top of the movement. Overextending can strain your elbow joints and reduce the focus on the triceps. Aim for a smooth extension without locking your elbows completely.
Keep Your Breathing Consistent: Do not hold your breath during the exercise. Breathing is essential to maintaining control and power throughout the movement. Exhale as you extend the dumbbell, and inhale as you lower it back behind your head.
Avoid Performing the Exercise Too Fast: Rushing through the movement can result in poor form and disengagement of the target muscles. Perform each repetition deliberately, focusing on the contraction and proper muscle engagement to get the most out of the exercise.
Don’t Let Your Neck Tense: Be mindful of your neck position during the exercise. Tensing your neck can lead to unnecessary strain. Keep your head in a neutral position and avoid craning your neck while performing the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
