Dumbbell Standing Bent Over Two Arm Triceps Extension
Target your triceps with the Dumbbell Standing Bent Over Two Arm Triceps Extension.
Description
A weight exercise that primarily targets the triceps while also working the shoulders and upper back.
How to Do Dumbbell Standing Bent Over Two Arm Triceps Extension
- 1Setup
Stand with feet hip-width apart, holding one dumbbell with both hands, palms facing each other, at one end. Hinge forward at your hips until your torso is nearly parallel to the floor, maintaining a slight bend in your knees and a neutral spine.
- 2Setup
Let the dumbbell hang directly beneath your chest with your elbows bent at approximately 90 degrees, tucked close to your body and pointing towards the ceiling. Your upper arms should be parallel to your torso.
- 3
Keeping your upper arms stationary and elbows tucked, exhale and extend your forearms backward, straightening your arms to push the dumbbell directly behind you. Focus on contracting your triceps.
- 4
Inhale and slowly return the dumbbell to the starting position by flexing your elbows, maintaining control throughout the movement and resisting the weight. Ensure your upper arms remain fixed.
Tips
- Maintain a stable torso throughout the exercise by engaging your core to prevent rocking or swinging the weight.
- Keep your elbows close to your body and pointing upwards; avoid letting them flare out, as this reduces triceps isolation and can strain your shoulders.
- Focus on the mind-muscle connection, actively squeezing your triceps at the peak of the extension for a stronger contraction.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to return the dumbbell to the starting position for increased time under tension.
Common Mistakes
- ×Swinging the weight: Using momentum from your back or shoulders rather than triceps strength reduces effectiveness; fix this by lowering the weight and focusing on strict elbow extension.
- ×Flaring elbows: Allowing your elbows to move outwards during the extension shifts tension away from the triceps; keep your elbows tucked tightly to your sides and pointing upward throughout the movement.
- ×Loss of back posture: Rounding your back or losing the neutral spine position can lead to injury; maintain a flat back and engage your core throughout the exercise.
Variations
Dumbbell Standing Triceps Extension
Target your triceps with the dumbbell standing triceps extension. This isolation exercise strengthens and sculpts the back of your upper arms effectively.
Dumbbell Standing One Arm Extension
Strengthen your triceps with the Dumbbell Standing One Arm Extension. This isolation exercise targets the back of your upper arm for improved strength and
Dumbbell Standing Bent Over One Arm Triceps Extension
Strengthen your triceps with the Dumbbell Standing Bent Over One Arm Triceps Extension.
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.
Related Exercises
Dumbbell Bent Over Curl
Target your biceps with the dumbbell bent-over curl. This effective isolation exercise strengthens your upper arms by curling dumbbells from a hinged
Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell Lying Extension (across face)
Target your triceps effectively with the dumbbell lying extension. Lying on a bench, extend a single dumbbell across your face to build strength and size.
Dumbbell Bent Arm Iso Hold
Strengthen your biceps and improve endurance with the Dumbbell Bent Arm Iso Hold. This static exercise challenges your arm muscles.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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