Beginner
DUMBBELL SEATED BENCH EXTENSION
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your back straight and feet flat on the ground.
2
Step:2 Hold a dumbbell with both hands and extend your arms straight up above your head.
3
Step:3 Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.
4
Step:4 Pause for a moment, then raise the dumbbell back up to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
