Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Muscles worked
Instructions
- 1Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
- 2Bend 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.
- 3The 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.
- 4Keeping 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.
- 5After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
- 6Repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Bent-Over Two-Arm Dumbbell Triceps Extension
The seated bent-over two-arm dumbbell triceps extension follows the same principle as the one-arm version, but works both triceps simultaneously. This allows faster sets while still maintaining good isolation thanks to the stable seated position that prevents any back compensation. Both upper arms stay parallel to the floor throughout, with only the forearms moving in a controlled back-and-forth motion. It's a good compromise between the strict isolation of the one-arm version and the time efficiency of a bilateral movement.
check_circleBenefits
- check_circleTrains both triceps at once, saving time
- check_circleStable seated position that limits compensation
- check_circleControlled range that protects the elbow
- check_circleEasy to load progressively
lightbulbExecution tips
- lightbulbKeep both upper arms perfectly symmetrical
- lightbulbDon't let one arm compensate for the other
- lightbulbSqueeze both triceps hard at the top
- lightbulbChoose a load that allows full control on both sides
warningCommon mistakes
- warningLetting one arm move faster than the other
- warningRounding the back during the set
- warningLoading too heavy and losing symmetry
- warningMoving the upper arms instead of just the forearms
helpFrequently asked questions
Is it better to train both arms together or separately?expand_more
Both arms together saves time, while one arm at a time allows stricter isolation.
What load should I choose for this exercise?expand_more
A moderate load that lets you keep the upper arms perfectly still throughout the set.
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