Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Technique

How to perform Seated Bent-Over Two-Arm Dumbbell Triceps Extension

1. Sit near the end of a flat bench with one dumbbell in each hand.
2. Plant your feet, bend forward from your hips and keep your back steady with your torso nearly horizontal.
3. Bring your upper arms alongside your torso and bend your elbows so your forearms point downward; keep a neutral grip with your palms facing inward.
4. Hold both upper arms still and extend your elbows, moving the dumbbells backward until your arms are straight.
5. Pause without lifting your torso or swinging your upper arms.
6. Bend your elbows under control to return both dumbbells to the starting position and repeat.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.