Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell seated bent over triceps extension

Intermediate

Dumbbell seated bent over triceps extension is a isolation dumbbell exercise for the triceps, also working the front delts and upper back.

What it works

Primary muscle

Triceps

Also works

Front deltsUpper back

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
  2. 2Bend forward at the waist, keeping your back straight and your head up.
  3. 3Extend your arms straight back, keeping your elbows close to your head.
  4. 4Pause for a moment, then slowly lower the dumbbells back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell standing bent over one arm triceps extensionDumbbell
  • Dumbbell standing bent over two arm triceps extensionDumbbell
  • Dumbbell seated bent over alternate kickbackDumbbell
  • Dumbbell decline triceps extensionDumbbell
  • Bodyweight kneeling triceps extensionBodyweight
  • Cable rear driveCable

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Dumbbell incline two arm extensionDumbbell
  • Dumbbell kickbackDumbbell
  • Dumbbell lying alternate extensionDumbbell
Logged today · 90 seconds restDumbbell seated bent over triceps extension

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band