Arms · Dumbbell
Dumbbell Seated Alternate Overhead Triceps Extension
How to do the dumbbell seated alternate overhead triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench with back support, holding a dumbbell in each hand pressed overhead with arms straight. Bend one elbow to lower that dumbbell behind your head while keeping the other arm locked out, then extend back up and alternate. Keep your upper arms vertical and still throughout.
- 1A stretch and contraction through the triceps as each arm extends
- 2Your upper arms staying vertical while only the forearms move
- 3A controlled lower behind the head and a strong lockout
Common mistakes
- Letting your elbows flare wide or drift forward
- Arching your lower back as you press overhead
- Bouncing the dumbbell at the bottom of the stretch
Muscles worked
The dumbbell seated alternate overhead triceps extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell seated alternate overhead triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.