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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
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8.8

Out of 10

Excellent

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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)



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of people found this review helpful

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.



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of people found this review helpful

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.



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of people found this review helpful

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



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of people found this review helpful

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



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