Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Triceps Extension is a beginner-level isolation in the strength category that primarily works the triceps. It is performed with dumbbells.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.