Library / Triceps
Seated Overhead Dumbbell Tricep Extension
Dumbbell · Isolation · Isolation
Triceps
Default prescription & biomechanics
- Primary muscles
- Triceps
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Hold the top plate of a single dumbbell overhead with both hands and ribs braced down.
- Lower the weight behind your head into a deep stretch of the long head.
- Press straight up by extending your elbows.
Joint & safety considerations
Filtered for Elbow, Shoulder Impingement sensitivity. When you flag elbow or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Overhead Single Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Single-Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Triceps Extension | Bands swap | Bands |
| Barbell Lying Extension | Barbell swap | Barbell |
| Cable Alternate Triceps Extension | Cable swap | Cable |
| Cable High Pulley Overhead Tricep Extension | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.