VARIATIONS
- Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell
- Cable Bent-Over Triceps ExtensionPronatedHighTriceps · Cable Machine
- Lying Two-Arm Dumbbell Triceps ExtensionTriceps · Dumbbell · Bench
- Seated One-Arm Dumbbell Triceps ExtensionOverheadOneSupinatedTriceps · Dumbbell
- Dumbbell V-Sit Overhead Triceps ExtensionOverheadSeatedForearms supportedTriceps · Dumbbell
- Seated Dumbbell Triceps PressOverheadSeatedTriceps · Dumbbell
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Torso hinges forward until nearly parallel to the floor.
This isolation movement targets the triceps by extending both elbows simultaneously while stabilizing the torso in a bent-over seated position. It builds pressing strength and arm definition without requiring a rack or spotter.
HOW TO DO IT
- Sit on the edge of a flat bench holding a dumbbell in each hand with a neutral grip.
- Hinge at the hips to lean your torso forward until it is nearly parallel to the floor.
- Raise your upper arms until they are parallel to the floor and tight against your sides.
- Extend both elbows fully to lift the weights until your forearms are parallel to the floor.
- 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
- Allowing the upper arms to drop or drift forward during extension.
- Swinging the torso to generate momentum instead of using arm strength.
- Rounding the lower back while holding the bent-over position.
- Extending the wrists instead of keeping them straight and rigid.
TIPS
- 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.
SAFETY
- Avoid rounding the lower back to prevent spinal strain while bent over.
- Do not hyperextend the elbows at the top of the movement.
DETAILS
- Muscles
- Triceps
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps extension
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Bent over
SIMILAR EXERCISES
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