How to Do Dumbbell Seated Bench Extension

Dumbbell Seated Bench Extension is a triceps exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Seated Bench Extension

  1. 01Sit on a bench with back support and hold a single dumbbell with both hands in a diamond grip overhead.
  2. 02Lower the dumbbell behind the head by hinging at the elbows until the forearms touch the biceps.
  3. 03Drive the weight back toward the ceiling by extending the elbows fully.
  4. 04Keep the ribs tucked and the spine neutral against the bench to avoid overextending the lower back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Seated Bench Extension

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the elbows point directly toward the ceiling to keep the tension on the triceps rather than the shoulders.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Seated Bench Extension questions

What muscles does Dumbbell Seated Bench Extension work?

Dumbbell Seated Bench Extension is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Dumbbell Seated Bench Extension correctly?

Sit on a bench with back support and hold a single dumbbell with both hands in a diamond grip overhead. Lower the dumbbell behind the head by hinging at the elbows until the forearms touch the biceps. Drive the weight back toward the ceiling by extending the elbows fully. Keep the ribs tucked and the spine neutral against the bench to avoid overextending the lower back.

What is the A90 coach tip for Dumbbell Seated Bench Extension?

Ensure the elbows point directly toward the ceiling to keep the tension on the triceps rather than the shoulders.

Is Dumbbell Seated Bench Extension suitable for beginners?

Dumbbell Seated Bench Extension is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Seated Bench Extension?

Dumbbell Seated Bench Extension uses bench and dumbbell.

A90 Intelligence

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