Seated Bent-Over Two-Arm Dumbbell Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Bent-Over Two-Arm Dumbbell Triceps Extension is an isolation exercise primarily targeting the triceps while also engaging the shoulders as secondary muscles. To perform the exercise, sit at the end of a flat bench with a dumbbell in each hand using a neutral grip. Bend your knees slightly, and lean forward at the waist, keeping your back straight and your torso almost parallel to the floor. Hold the dumbbells with your upper arms close to your torso, making a 90-degree angle with the forearms. From this starting position, use your triceps to extend your arms fully while keeping your upper arms stationary. After reaching full extension, slowly lower the weights back to the starting position. This movement effectively isolates the triceps while also engaging the shoulders for stabilization throughout the exercise.
How to Perform
Begin by sitting on the edge of a flat bench, holding a dumbbell in each hand with a neutral grip, meaning your palms should face each other. Keep your feet flat on the floor and your knees slightly bent for stability.
Lean forward at your waist, maintaining a straight back and ensuring that your torso is nearly parallel to the ground. Keep your head up and in line with your spine throughout the movement.
Position the dumbbells so that your upper arms are close to your torso and aligned with it. Your arms should be lifted to the point where your upper arms are parallel to the floor, and your forearms should be pointing downward.
At this point, ensure there is a 90-degree angle between your upper arms and forearms. This is your starting position.
From here, engage your triceps to extend your elbows, pushing the dumbbells upwards as you exhale. Your upper arms should remain stationary during the entire movement. Only your forearms should move. Continue to lift the weights until your arms are fully extended and your forearms are parallel to the floor.
Hold the extended position briefly and contract the triceps fully at the top before slowly lowering the dumbbells back to the starting position as you inhale.
Repeat this movement for the desired number of repetitions, ensuring controlled and steady motion throughout.
★ 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
Keep your back straight and your torso almost parallel to the floor to avoid strain on your lower back.
Ensure your upper arms remain stationary throughout the movement to focus the work on your triceps.
Maintain a 90-degree angle between your upper arms and forearms to start the exercise with correct positioning.
Perform the movement slowly and with control, especially when lowering the dumbbells to maximize muscle activation.
Focus on squeezing your triceps at the top of the movement for better contraction and muscle engagement.
Keep your head up and aligned with your spine to maintain proper posture and avoid neck strain.
Avoid using momentum to lift the weights; rely on your triceps to move the dumbbells.
Adjust the dumbbell weight to a level that allows you to maintain proper form throughout all sets.
Make sure your wrists remain neutral and don't bend excessively to prevent strain or injury.
Incorporate variations, such as alternating arms, to increase intensity and further target the triceps.
How Not to Perform
Avoid rounding your back: Do not let your back curve or round while leaning forward. This can strain your lower back and reduce the effectiveness of the exercise. Keep your back straight and your chest lifted.
Don’t move your upper arms: Keep your upper arms close to your torso and stationary throughout the movement. Avoid letting them swing or move, as this will shift focus away from the triceps and reduce the exercise’s effectiveness.
Don’t use excessive weight: Using too heavy of a weight can lead to poor form, forcing you to use momentum or improper muscle groups. Choose a weight that allows you to perform the exercise with control and focus on the triceps.
Don’t let your wrists bend excessively: Keep your wrists neutral and avoid letting them bend back too far. This prevents unnecessary strain and ensures the triceps are doing the majority of the work.
Avoid jerking or using momentum: Do not jerk the weights or use momentum to lift them. Relying on momentum takes the focus off the triceps and could lead to injury. Perform each movement slowly and with control.
Don’t allow your head to drop: Avoid letting your head fall forward or down while performing the exercise. Keep your head aligned with your spine to maintain proper posture and prevent neck strain.
Don’t let your elbows flare out: Keep your elbows close to your torso and aligned with your body. Flaring your elbows outwards can strain your shoulder joints and reduce the focus on the triceps.
Avoid holding your breath: Do not hold your breath during the movement. Exhale as you extend the arms and inhale as you return to the starting position to maintain a steady breathing pattern and avoid unnecessary tension.
Don’t rush the lowering phase: Lower the dumbbells slowly and with control. Avoid letting them drop quickly, as this reduces time under tension and can lead to joint stress.
Don’t forget to engage your core: Avoid letting your core slack. Keep your core tight throughout the exercise to support your lower back and maintain stability.
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.
