Seated Bent-Over Two-Arm Dumbbell Triceps Extension
How to do the Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- 1
Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
- 2
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.
- 3
The 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.
- 4
Keeping 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.
- 5
After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
- 6
Repeat the movement for the prescribed amount of repetitions.
How to program the Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Sets and reps
As an isolation movement, the Seated Bent-Over Two-Arm Dumbbell Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Bent-Over Two-Arm Dumbbell Triceps Extension is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Seated Bent-Over Two-Arm Dumbbell Triceps Extension work?
The Seated Bent-Over Two-Arm Dumbbell Triceps Extension primarily targets the Triceps.
What equipment do I need for the Seated Bent-Over Two-Arm Dumbbell Triceps Extension?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Seated Bent-Over Two-Arm Dumbbell Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
