Dumbbell Standing Bent Over Two Arm Triceps Extension
Target your triceps with the Dumbbell Standing Bent Over Two Arm Triceps Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Standing Bent Over Two Arm Triceps Extension
Dumbbell Standing Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Standing One Arm Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Standing Bent Over One Arm Triceps Extension
Upper Arms · Dumbbell
Dumbbell Seated Bent Over Triceps Extension
Upper Arms · Dumbbell
Description
A weight exercise that primarily targets the triceps while also working the shoulders and upper back.
Save Dumbbell Standing Bent Over Two Arm Triceps Extension to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Standing Bent Over Two Arm Triceps Extension
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
In the Ellim app, Dumbbell Standing Bent Over Two Arm Triceps Extension unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell standing bent over two arm triceps extension?
Get Ellim — FreeQuestions
Is Dumbbell Standing Bent Over Two Arm Triceps Extension good for beginners?
Dumbbell Standing Bent Over Two Arm Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Standing Bent Over Two Arm Triceps Extension?
You need Dumbbell to perform Dumbbell Standing Bent Over Two Arm Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Standing Bent Over Two Arm Triceps Extension?
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.
What are common mistakes when doing Dumbbell Standing Bent Over Two Arm Triceps Extension?
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.
Related exercises
Dumbbell Bent Over Curl
Upper Arms · Dumbbell
Dumbbell Standing Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Extension (across face)
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Bent Arm Iso Hold
Upper Arms · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Body Up
Upper Arms · Body weight
Track every rep of Dumbbell Standing Bent Over Two Arm Triceps Extension.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store