Seated Back Supported Dumbbell Overhead Triceps Extension
Also known as: back supported dumbbell french press
In SetGrip: Dumbbell Overhead Triceps Extension (Seated, Back Supported)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Back support turns the overhead dumbbell extension into a pure triceps test: with the pad stopping your ribs from flaring and your spine from arching, the long head does the work your lower back would otherwise share. This is the overhead variant to pick when you want to go heaviest with one dumbbell held in both hands.
How to do the Seated Back Supported Dumbbell Overhead Triceps Extension
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands and extend your arms straight up overhead.
- Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears.
- Pause for a moment, then straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Seated Back Supported Dumbbell Overhead Triceps Extension work?
The Seated Back Supported Dumbbell Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Seated Back Supported Dumbbell Overhead Triceps Extension good for beginners?
Yes. The Seated Back Supported Dumbbell Overhead Triceps Extension is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated Back Supported Dumbbell Overhead Triceps Extension?
If you cannot do the Seated Back Supported Dumbbell Overhead Triceps Extension, try the Seated Barbell Overhead Triceps Extension, the Seated EZ-Bar Overhead Triceps Extension or the Banded Single Arm Side Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Back Supported Dumbbell Overhead Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.