Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension is a strength - simultaneous elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Posterior deltoid, Anconeus, Erector spinae, Forearm muscles
- Exercise type
- Strength - simultaneous elbow extension
Exercise technique
- Stance
Sit at the end of a bench with your feet apart for balance.
- Hinge
Lean your torso forward with a neutral back.
- Upper arms
Position both upper arms close to your torso and parallel to the floor.
- Elbows
Bend to approximately right angles with your forearms pointing downward.
- Extend
Straighten both elbows together to move the dumbbells backward.
- Pause
Keep your upper arms fixed and squeeze your triceps briefly.
- Lower
Return both forearms to the start at the same speed.
Key technique points
- Keep right and left elbows at equal height.
- Do not swing your arms backward.
- Keep your wrists straight.
- Maintain the hip-hinge angle.
- Exhale as you extend.
- Use light dumbbells with full control.
Common mistakes
Extending elbows one at a time
Do not create a speed difference that rotates your torso in this simultaneous variation.
Dropping the upper arms
Do not lose shoulder support as you approach the top.
Raising the torso
Do not add back and hip momentum to the kickback.
Rotating the wrists
Do not enlarge elbow extension with wrist-joint movement.
Bouncing the dumbbells
Do not create a forward swing at the bottom and throw them back again.
Reaching with the neck
Do not bend your head backward to look in the mirror.
Frequently asked questions
Seated Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Extending elbows one at a time” a mistake?
Do not create a speed difference that rotates your torso in this simultaneous variation.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Dropping the upper arms” a mistake?
Do not lose shoulder support as you approach the top.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Raising the torso” a mistake?
Do not add back and hip momentum to the kickback.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Rotating the wrists” a mistake?
Do not enlarge elbow extension with wrist-joint movement.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Bouncing the dumbbells” a mistake?
Do not create a forward swing at the bottom and throw them back again.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Reaching with the neck” a mistake?
Do not bend your head backward to look in the mirror.
What should I focus on when doing Seated Bent-Over Two-Arm Dumbbell Triceps Extension?
Keep right and left elbows at equal height. Do not swing your arms backward. Keep your wrists straight. Maintain the hip-hinge angle. Exhale as you extend. Use light dumbbells with full control.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.