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Visual demonstration of the Dumbbell Seated Bench Extension exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Dumbbells
Exercise guide

Dumbbell Seated Bench Extension

4 steps Updated 29/08/2026

Dumbbell Seated Bench Extension is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Sit on a bench with your back straight and feet flat on the floor, holding a dumbbell with both hands, positioning it behind your head.
  2. Begin with your elbows bent and pointed upwards, keeping your upper arms close to your head.
  3. Extend your elbows to lift the dumbbell upwards until your arms are fully extended, keeping your upper arms stationary.
  4. Lower the dumbbell back to the starting position with control, bending your elbows.
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Last updated: 29/08/2026

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Dumbbell Seated Bench Extension

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