The Dumbbell Seated Overhead Tricep Extension is a intermediate-friendly dumbbell strength exercise that targets the triceps. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary muscles—
EquipmentDumbbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Seated Overhead Tricep Extension
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.
02 The payoff
Why it earns its spot
Targets the long head of the triceps under deep stretch.
Builds upper-arm size and pressing lockout strength.
Trains controlled elbow extension with isolated load.
03 Don't do this
Common mistakes
Letting the elbows flare wide, which shifts load off the triceps and into the shoulder joint.
Moving the upper arms forward and back instead of keeping them locked vertical, turning the lift into a press.
Cutting the bottom range short and missing the deep stretch where most growth happens.
Going too heavy and dropping the dumbbell down hard, which puts the elbows and back of the head at risk.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Seated Overhead Tricep Extension, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
