---
title: "Dumbbell Overhead Extension Seated"
description: "Sit on a bench, holding a dumbbell with both hands and extending your arms fully overhead."
locale: en
slug: dumbbell-overhead-extension-seated
url: "https://hi.fitness/exercises/dumbbell-overhead-extension-seated"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/e18fd140-dumbbell-overhead-extension-seated.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Overhead Extension Seated

Sit on a bench, holding a dumbbell with both hands and extending your arms fully overhead.

## How to do it

1. Sit on a bench, holding a dumbbell with both hands and extending your arms fully overhead. Hold a dumbbell with your fingers wrapped around the dumbbell handle.
2. Slowly bend your elbows, lowering the dumbbell behind your head until your forearms are parallel to the floor.
3. Press the dumbbell back up by straightening your elbows, returning to the starting position with arms fully extended overhead.
4. Repeat the movement for the desired number of repetitions, keeping your core engaged and back pressed against the bench.

## Form tips

- Keep your elbows close to your head throughout the movement to maximize triceps activation.
- Use a controlled motion, avoiding any jerking or swinging of the weight.
- Maintain a firm grip on the dumbbell to ensure stability and control.
- No bench? The edge of a sofa or a sturdy chair works just as well.

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