Dumbbell Standing Bent Over Two Arm Triceps Extension 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Standing Bent Over Two Arm Triceps Extension is a strength training exercise primarily targeting the triceps, specifically the long head, with secondary engagement of the shoulders, particularly the posterior deltoids. This exercise requires a dumbbell and is performed by bending at the hips while keeping the back straight, holding the dumbbell with both hands, and extending the arms behind the body. The focus of the movement is to push the dumbbell backward, fully extending the arms to isolate the triceps. It helps improve triceps strength, definition, and overall upper arm stability, while also engaging the shoulders for added support and control. This exercise is great for anyone looking to enhance their arm strength and muscle tone.
How to Perform
Begin by standing with your feet shoulder-width apart. Hinge forward slightly at the waist, maintaining a straight back throughout the movement to protect your spine. Your torso should be almost parallel to the floor, and your arms should hang down naturally in front of you, holding a dumbbell in both hands.
Raise your elbows so that your upper arms are parallel to the ground, positioning the dumbbell directly beneath you. Keep your upper arms steady and fixed in place for the duration of the exercise.
From this position, extend your forearms behind you by fully straightening your elbows, engaging the triceps as you push the dumbbell back. Focus on the contraction of your triceps during this motion, ensuring a full extension for maximum muscle activation.
Slowly and with control, return the dumbbell to its starting position by bending your elbows, resisting the urge to let the weight fall quickly. This helps maintain tension in the triceps throughout the movement.
Continue performing the exercise for the desired number of reps, keeping your movements slow and controlled. Once you've completed the set, switch arms if necessary and repeat the process for the other side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Adopt the Correct Stance: Begin by standing with your feet about shoulder-width apart. Hinge forward at the hips, ensuring that your back remains flat and straight. Hold the dumbbell in both hands with a neutral grip (palms facing each other). Position your elbows at a 90-degree angle, keeping your upper arms close to your sides.
Execute the Extension: From this starting position, extend your arms fully behind you, straightening your elbows as you engage the triceps. Be sure not to lock your elbows at the top of the movement, as this can reduce tension on the muscle.
Maintain Controlled Motion: Keep the movement slow and deliberate, avoiding any jerking or swinging of the dumbbell. Focus on the triceps to drive the extension and return the dumbbell back to its starting position, resisting the weight’s descent. This will help target the muscle effectively.
Focus on Triceps Activation: Throughout the exercise, concentrate on using your triceps to control the dumbbell, making sure the arms are doing most of the work, rather than relying on momentum or other muscle groups. This will optimize muscle engagement and prevent injury.
How Not to Perform
Avoid Arching Your Back: Don’t round or excessively arch your back while bending over. This can strain your lower back and reduce the efficiency of the movement. Keep your spine neutral throughout the exercise by engaging your core to protect your back.
Don’t Use Excessive Momentum: Resist the urge to swing your arms or use momentum to lift the dumbbell. This can lead to improper muscle engagement and may cause unnecessary strain. Instead, focus on a controlled and slow movement to keep constant tension on the triceps.
Avoid Locking Your Elbows: Do not lock your elbows at the top of the movement. Locking your elbows can lead to joint stress and reduces muscle activation. Always leave a slight bend in the elbow to maintain continuous tension on the triceps.
Don’t Overextend: Avoid extending your arms too far behind you. This can overstretch the shoulder joint and cause discomfort. Ensure that your arms are fully extended, but not past the point of feeling strained.
Don’t Let Your Upper Arms Move: Keep your upper arms stationary and close to your body. If your upper arms move or flare out, you’ll lose the focus on the triceps and engage other muscle groups. This decreases the exercise’s effectiveness in targeting the triceps.
Don’t Rush the Movement: Don’t perform the exercise too quickly. Speeding through the motion reduces the time under tension for the triceps, limiting muscle activation. Take your time with both the extension and return phases, ensuring proper form throughout.
Avoid Using Too Heavy Weights: Using weights that are too heavy can compromise your form and force you to use momentum or swing the dumbbell. Choose a weight that allows you to maintain perfect form while still challenging the triceps.
Don’t Let Your Shoulders Rise: Keep your shoulders down and relaxed, avoiding the tendency to shrug them up toward your ears. Elevating your shoulders can engage the traps unnecessarily and shift focus away from the triceps.
Don’t Ignore Breathing: Avoid holding your breath during the exercise. Make sure to breathe steadily throughout the movement—exhale as you extend your arms and inhale as you bring them back to the starting position. Proper breathing helps maintain control and prevents muscle fatigue.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
