Seated Bent-Over Two-Arm Dumbbell Triceps Extension
How to do the Seated Bent-Over Two-Arm Dumbbell Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
,
Dumbbell
How to do the Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- 1
Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
- 2
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- 3
The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
- 4
Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- 5
After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
- 6
Repeat the movement for the prescribed amount of repetitions.
Log it, see it on your body.
Every Seated Bent-Over Two-Arm Dumbbell Triceps Extension set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Seated Bent-Over Two-Arm Dumbbell Triceps Extension: common questions
What muscles does the Seated Bent-Over Two-Arm Dumbbell Triceps Extension work?
The Seated Bent-Over Two-Arm Dumbbell Triceps Extension primarily works the Triceps.
Is the Seated Bent-Over Two-Arm Dumbbell Triceps Extension suitable for beginners?
The Seated Bent-Over Two-Arm Dumbbell Triceps Extension is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Seated Bent-Over Two-Arm Dumbbell Triceps Extension?
To do the Seated Bent-Over Two-Arm Dumbbell Triceps Extension you'll need a dumbbell.
Is the Seated Bent-Over Two-Arm Dumbbell Triceps Extension a compound or isolation exercise?
The Seated Bent-Over Two-Arm Dumbbell Triceps Extension is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Seated Bent-Over Two-Arm Dumbbell Triceps Extension with correct form?
Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you). Follow the full step-by-step above for the complete movement.
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