Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Muscles worked
Instructions
- 1With a dumbbell in each hand and the palms facing your torso, 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. The upper arms should be close to the torso and 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.
- 2Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
- 3After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
- 4Repeat 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 Standing Bent-Over Two-Arm Dumbbell Triceps Extension
The standing bent-over two-arm dumbbell triceps extension follows the same principle as the one-arm version, but works both triceps at once, speeding up sets while remaining an excellent isolation exercise. Standing with the torso leaning forward and the upper arms parallel to the floor, this movement demands solid back bracing to hold a stable position throughout the set, otherwise technique quickly degrades. It's a foundational exercise accessible with just a pair of dumbbells, ideal for building triceps volume.
check_circleBenefits
- check_circleTrains both triceps at once, saving time
- check_circleGood back-bracing exercise in the bent-over position
- check_circleAccessible with just a pair of dumbbells
- check_circleEffectively builds triceps volume
lightbulbExecution tips
- lightbulbKeep the back straight throughout the set
- lightbulbFix both upper arms parallel to the floor
- lightbulbSqueeze the triceps hard for a second at the top
- lightbulbBend the knees slightly to protect the lower back
warningCommon mistakes
- warningRounding the back during the set
- warningGradually standing up more upright as reps progress
- warningLetting the upper arms move during the extension
- warningLoading too heavy and breaking technique
helpFrequently asked questions
Do I need a bench for this exercise?expand_more
No, it's done entirely standing, relying only on back bracing.
Is it harder than the seated version?expand_more
Yes, it demands more stability and back/leg bracing.
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