Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Trains the Lateral Head and Medial Head.
- Equipment
- Dumbbells and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Push
- Level
- Intermediate
How to do it
- Sit on the end of a flat bench with a dumbbell in each hand and your feet flat on the floor.
- Hinge forward from the hips until the torso is close to parallel with the floor, back flat.
- Bring both upper arms up beside the torso, parallel to the floor, elbows bent to ninety degrees.
- Keeping the upper arms still, straighten both arms until the dumbbells are behind you and the elbows are locked.
- Pause, then lower the forearms back to ninety degrees under control.
- Keep the head in line with the spine throughout.
Common mistakes
- Letting the elbows drift apart. The upper arms stay close to the torso; elbows that flare turn the extension into a rear-delt raise.
- Dropping the upper arms as the set tires. The elbows stay level with the back; when they drop, the dumbbells are being swung.
- Lifting the torso to help. The hinge stays where it was set; standing up part way shortens the movement.
- Using a dumbbell that needs a swing. This is a short lever with no help from anywhere else, and the dumbbell is lighter than a curl would use.
Muscles worked
Primary
- Lateral HeadTriceps
- Medial HeadTriceps