Seated Triceps Extension
Seated overhead dumbbell extensions. A great triceps stretch. It works mainly the triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Seated Triceps Extension
- Sit on a bench with back support and hold one dumbbell with both hands overhead, arms straight, palms cupping the top plate.
- Lower the dumbbell behind your head by bending the elbows, keeping the upper arms vertical and close to your ears.
- Go down until you feel a full stretch in the triceps, then extend the arms back up to straight.
- The elbows stay pointing forward the whole time; if they flare out, use a lighter dumbbell.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Long head of the triceps under stretch
- The part that makes the arm look full
- Overhead position trains shoulder mobility too
How Flawless ranks Seated Triceps Extension
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Seated Triceps Extension by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Seated Triceps Extension work?
It works mainly the triceps.
How do you do Seated Triceps Extension?
Sit on a bench with back support and hold one dumbbell with both hands overhead, arms straight, palms cupping the top plate. Lower the dumbbell behind your head by bending the elbows, keeping the upper arms vertical and close to your ears. Go down until you feel a full stretch in the triceps, then extend the arms back up to straight. The elbows stay pointing forward the whole time; if they flare out, use a lighter dumbbell.
How does Flawless rank Seated Triceps Extension?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.