Dumbbell Seated Bent Over Triceps Extension
Perform the Dumbbell Seated Bent Over Triceps Extension to effectively isolate and strengthen your triceps. This exercise builds arm definition and power.
Description
A seated exercise that targets the triceps with the use of a dumbbell. The user bends over while seated and extends the dumbbell behind them.
How to Do Dumbbell Seated Bent Over Triceps Extension
- 1Setup
Sit on a flat bench with a dumbbell held in both hands, one end resting in your palms. Position your feet flat on the floor for stability.
- 2Setup
Lean forward from your hips until your torso is nearly parallel to the floor, allowing the dumbbell to hang straight down with your arms extended.
- 3
Keeping your upper arms stationary and close to your head, exhale and extend your forearms backward, straightening your elbows to push the dumbbell up and back.
- 4
Squeeze your triceps at the top of the movement, then inhale and slowly lower the dumbbell back to the starting position with control, feeling the stretch in your triceps.
Tips
- Maintain a tight core and a flat back throughout the movement to protect your spine and optimize triceps engagement, avoiding any rounding of your lower back.
- Focus on initiating the movement solely from your elbow joint, avoiding any swinging or momentum from your shoulders or back to ensure maximum triceps isolation.
- Control the eccentric (lowering) phase of the movement for 2-3 seconds to maximize muscle tension and stimulate greater muscle growth.
- Keep your elbows tucked in and pointing towards the ceiling to ensure maximum triceps isolation and prevent unnecessary strain on your shoulder joints.
Common Mistakes
- ×Using momentum to lift the weight reduces triceps effectiveness; ensure only your forearms move by keeping your upper arms completely still.
- ×Rounding the back compromises spinal safety and takes tension off the triceps; maintain a flat back and engaged core throughout the exercise.
- ×Flaring elbows out to the sides diminishes triceps isolation and can strain the shoulders; keep your elbows tucked in and pointing straight back.
Variations
Dumbbell Standing Bent Over Two Arm Triceps Extension
Target your triceps with the Dumbbell Standing Bent Over Two Arm Triceps Extension.
Dumbbell Standing Bent Over One Arm Triceps Extension
Strengthen your triceps with the Dumbbell Standing Bent Over One Arm Triceps Extension.
Dumbbell Seated Triceps Extension
Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for
Dumbbell Seated Alternate Overhead Triceps Extension
Strengthen your triceps with this seated alternate overhead dumbbell extension. Isolate each arm to build upper arm strength and definition effectively.
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Assisted Standing Triceps Dip
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Body Up
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