About this exercise
This seated overhead extension targets the triceps by lowering a dumbbell behind the head and pressing it back overhead. The overhead position stretches the long head of the triceps for a full range of motion.
Sitting two arm overhead extension
Step by step instructions, muscle activation and variants for the Sitting two arm overhead extension.
EasyTriceps
How to Perform
- Sit upright on a bench holding a single dumbbell with both hands
- Press the dumbbell overhead until your arms are fully extended
- Keep your elbows pointing forward and close to your head
- Lower the dumbbell behind your head by bending your elbows
- Extend your arms to press the dumbbell back overhead
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Sitting two arm overhead extension
The Sitting two arm overhead extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.