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Seated Bent-Over Two-Arm Dumbbell Triceps Extension

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Exercise Data

Type: Strength
Main Muscle Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.8

Out of 10

Excellent

Exercise Rating Read Seated Bent-Over Two-Arm Dumbbell Triceps Extension Reviews
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Seated Bent-Over Two-Arm Dumbbell Triceps Extension Images

Seated Bent-Over Two-Arm Dumbbell Triceps Extension
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Seated Bent-Over Two-Arm Dumbbell Triceps Extension
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Seated Bent-Over Two-Arm Dumbbell Triceps Extension Guide

Main Muscle: Triceps

  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.

Variation:

  • This exercise can be executed also one arm at a time or alternating (like alternating dumbbell curls)



Alternative Exercises For Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Tricep Dumbbell Kickback

Muscle Targeted: Triceps

9.1

Out of 10

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Muscle Targeted: Triceps

8.8

Out of 10

Top 5 Rated Triceps Exercises

  1. Dips - Triceps Version
  2. Decline EZ Bar Triceps Extension
  3. Triceps Overhead Extension with Rope
  4. Standing Dumbbell Triceps Extension
  5. EZ-Bar Skullcrusher

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of people found this review helpful

Hcfbb

Review: Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Exercise Rating
9/10

Sep 22, 2011 4:15 AM: I feel it's better than the Standing Bend-over Two Arm Dumbbell Extension as I can concentrate more on my tricep Full-Range-Of-Motion without having to control my Leg-Balance.

Hcfbb BodyStats
Height:
5 '10" (1.78m)
Weight:
130 lbs
Down 34.0 lbs
Bodyfat:
13.0 %
More Body Stats


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of people found this review helpful

AJacks92

Review: Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Exercise Rating
10/10

Jun 20, 2011 2:19 PM: Underated. It's one of the best isolations for triceps. If isos is your priority, then this may be the best one for tris.

AJacks92 BodyStats
Height:
5 '7" (1.70m)
Weight:
130 lbs
Up 2.0 lbs
Bodyfat:
10.0 %
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of people found this review helpful

Otaman

Review: Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Exercise Rating
1/10

May 31, 2010 7:58 PM: hard to do and hurts your elbows very inefficient

Otaman BodyStats
Height:
5 '10" (1.78m)
Weight:
180 lbs
Up 5.0 lbs
Bodyfat:
11.0 %
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of people found this review helpful

santosh8084

Review: Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Exercise Rating
10/10

May 20, 2010 5:51 AM: itz really a best one .,.,,.for tricep

santosh8084 BodyStats
Height:
No Data
Weight:
No Data
Bodyfat:
No Data
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