VARIATIONS

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

This isolation movement targets the triceps by extending both elbows simultaneously while holding a bent-over standing position. It builds pressing strength and arm definition while the lower back, glutes and hamstrings work isometrically to hold the hinge.

HOW TO DO IT

Stand with feet about shoulder-width apart holding a dumbbell in each hand with a neutral grip.
Hinge at the hips with a slight knee bend until your torso is nearly parallel to the floor.
Raise your upper arms until they are parallel to your torso and tight against your sides.
Extend both elbows fully to lift the weights until your forearms are in line with your upper arms.
Pause briefly at the top of the movement to maximize muscle contraction.
Lower the dumbbells slowly back to the starting position with control.

COMMON MISTAKES

Standing too upright so the arms swing forward and the triceps lose tension.
Allowing the upper arms to drop or drift forward during extension.
Rounding the lower back while holding the bent-over position.
Bending the knees into a squat instead of hinging at the hips.
Swinging the torso to generate momentum instead of using arm strength.
Extending the wrists instead of keeping them straight and rigid.

TIPS

Set your hips back and keep your shins close to vertical so the hinge comes from the hips, not the knees.
Lock your upper arms in place to prevent shoulder involvement.
Keep your spine neutral and head up throughout the set.
Focus on squeezing the triceps hard at full extension.