Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Triceps Extension is a strength - simultaneous elbow extension in a hip hinge 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 in a hip hinge
Exercise technique
- Load
Hold the dumbbells at your sides with a neutral grip.
- Stance
Bend your knees slightly and hinge your torso forward at your hips.
- Arm alignment
Keep both upper arms close to your torso and parallel to the floor.
- Start
Bend your elbows and let your forearms hang downward.
- Extend
Extend both elbows together to move the dumbbells backward.
- Pause
Pause briefly without moving your torso.
- Return
Slowly bend your elbows to lower the weights.
Key technique points
- Keep both upper arms at the same height.
- Maintain your natural lower-back alignment.
- Keep your knee angle fixed.
- Do not swing the weights apart.
- Do not snap your elbows into lockout at the top.
- Exhale as you extend.
Common mistakes
Throwing the whole arms backward
Do not turn elbow extension into a shoulder swing.
Dropping the elbows
Do not abandon upper-arm support as the load becomes difficult.
Rounding the lower back
Do not lose spinal control while holding the hinge.
Bouncing through the knees
Do not add leg momentum to the dumbbells.
Finishing one side early
Do not disrupt the rhythm between your arms and rotate your torso.
Releasing the lowering phase
Do not surrender your forearms to gravity without control.
Frequently asked questions
Standing Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Throwing the whole arms backward” a mistake?
Do not turn elbow extension into a shoulder swing.
Standing Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Dropping the elbows” a mistake?
Do not abandon upper-arm support as the load becomes difficult.
Standing Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Rounding the lower back” a mistake?
Do not lose spinal control while holding the hinge.
Standing Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Bouncing through the knees” a mistake?
Do not add leg momentum to the dumbbells.
Standing Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Finishing one side early” a mistake?
Do not disrupt the rhythm between your arms and rotate your torso.
Standing Bent-Over Two-Arm Dumbbell Triceps Extension: why is “Releasing the lowering phase” a mistake?
Do not surrender your forearms to gravity without control.
What should I focus on when doing Standing Bent-Over Two-Arm Dumbbell Triceps Extension?
Keep both upper arms at the same height. Maintain your natural lower-back alignment. Keep your knee angle fixed. Do not swing the weights apart. Do not snap your elbows into lockout at the top. Exhale as you extend.
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.