Seated Dumbbell Sideways Tricep Extension
Sideways (lateral) angle targets the triceps from a unique plane while seated for stability.
ArmsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~45 kcal |
How to do it
- Sit upright holding a dumbbell with the upper arm positioned sideways.
- Extend the elbow to straighten the arm.
- Keep the upper arm stable.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Dumbbells
Coaching tips
Benefits
Sideways (lateral) angle targets the triceps from a unique plane while seated for stability.
Common mistakes
Avoid swinging the weight or flaring the elbow excessively.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Use a lighter dumbbell or reduce range.
Breathing
Exhale as you extend, inhale as you bend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.