Exercise guide
Dumbbell Seated Alternate Overhead Triceps Extension
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets the long head of the triceps by placing the muscle in a stretched overhead position. Alternating arms helps identify strength imbalances and requires core engagement to maintain an upright posture.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit tall on the edge of a flat bench with your feet planted firmly on the floor for stability.
- Hold a dumbbell in each hand and press them both directly overhead with palms facing each other (neutral grip).
- Engage your core and tuck your chin slightly to maintain a neutral spine.
How to do it
- Lower one dumbbell behind your head by bending at the elbow while keeping your upper arm completely vertical and stationary.
- Inhale as you lower the weight until your forearm reaches at least a 90-degree angle, feeling a deep stretch in the triceps.
- Exhale and contract your triceps to extend the arm back to the starting position.
- Repeat the movement with the opposite arm, alternating sides for each repetition at a controlled 2-1-2 tempo.
Form checklist
- Keep your elbows tucked in toward your head rather than letting them flare out to the sides.
- Ensure only the forearm moves; the upper arm should remain perpendicular to the floor.
- Avoid arching your lower back as you lower the weights.
- Keep your head and neck neutral; do not push your head forward to make room for the dumbbells.
Pro tips
- Focus on the 'mind-muscle connection' by visualizing the triceps stretching at the bottom and squeezing at the top.
- Pause for one second at the bottom of the movement to eliminate momentum and maximize muscle fiber recruitment.
Make it harder
- Increase the eccentric phase to 3-4 seconds to maximize time under tension.
- Perform the exercise while standing to significantly increase the demand on your core and spinal stabilizers.
Frequently asked
- What muscles does the dumbbell seated alternate overhead triceps extension work?
- The dumbbell seated alternate overhead triceps extension primarily targets the triceps, and also works the deltoids as secondary muscles.
- What equipment do you need for the dumbbell seated alternate overhead triceps extension?
- The dumbbell seated alternate overhead triceps extension uses dumbbell.
- Is the dumbbell seated alternate overhead triceps extension good for beginners?
- Yes. The dumbbell seated alternate overhead triceps extension is a beginner-friendly movement and a strong foundation to build on.